STRENGTH AND CARDIO

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

Rhinohutch on February 02, 2009

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Back, Biceps, Triceps, Forearms, Abs, Thighs, Calves

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Press	120 lbs.	12	120
	130 lbs.	10	120
	140 lbs.	8	120
	150 lbs.	6	120
Barbell Bench Press	135 lbs.	12	120
	165 lbs.	8	120
	180 lbs.	6	120
	190 lbs.	5	120
Cable Crossovers	40 lbs.	10	120
	40 lbs.	8	120
	50 lbs.	6	120
	60 lbs.	5	120
Pec Deck Flyes	70 lbs.	10	120
	70 lbs.	10	120
	70 lbs.	10	120
	70 lbs.	10	120
Back
Wide-Grip Front Pulldowns	110 lbs.	12	120
	115 lbs.	10	120
	130 lbs.	8	120
	135 lbs.	6	120
Wide Grip Front Chin-Ups	-	15	120
	-	15	120
	-	15	120
	-	15	120
Seated Cable Rows	100 lbs.	12	120
	115 lbs.	10	120
	125 lbs.	8	120
	140 lbs.	5	120

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls	25 lbs.	12	120
	30 lbs.	10	120
	35 lbs.	6	120
	45 lbs.	5	120
EZ Curl Bar Curls	55 lbs.	12	120
	75 lbs.	8	120
	85 lbs.	6	120
	90 lbs.	5	120
Standing Barbell Curls	75 lbs.	10	120
	75 lbs.	10	120
	75 lbs.	10	120
	75 lbs.	10	120
Triceps
Triceps Cable Pushdowns	50 lbs.	12	120
	60 lbs.	10	120
	65 lbs.	8	120
	75 lbs.	6	120
Close-Grip Bench Press	105 lbs.	12	120
	115 lbs.	8	120
	125 lbs.	8	120
	135 lbs.	6	120
Triceps Parallel-Bar Dips	-	15	120
	-	15	120
	-	15	120
	-	15	120
Forearms
Weight Roll-Ups	10 lbs.	2	60
	10 lbs.	2	60
	10 lbs.	2	60
Barbell Wrist Curls	45 lbs.	20	60
	45 lbs.	20	60
	45 lbs.	20	60
Barbell Reverse Wrist Curls	20 lbs.	20	60
	20 lbs.	20	60
	20 lbs.	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

No comments have been posted yet.