UPPER+CARDIO

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
rmasters
Rating:
 Unrated
Created By:
rmasters on January 23, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Back, Biceps, Chest, Lower Back, Shoulders, Trapezius, Triceps, Abs
Tags:
cardio, workout, upper
Description
Upper body workout plus Cardio. To be done every other day.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Machine Pullovers50 lbs.1560
Seated Cable Extensions80 lbs.1360
Machine Seated Rows90 lbs.1560
Biceps
Cable Curls70 lbs.1560
Machine Preacher Curls50 lbs.1560
Chest
Machine Chest Press90 lbs.1260
Machine Incline Chest Press75 lbs.1260
Lower Back
Machine Low Back Extensions150 lbs.2560
Shoulders
Machine Lateral Raises50 lbs.1460
Machine Rear Deltoid Extensions70 lbs.1560
Machine Shoulder Press50 lbs.1060
Trapezius
Dumbbell Shrugs30 lbs.1560
Triceps
Triceps Cable Pushdowns70 lbs.1560
Machine Triceps Extensions50 lbs.1560
Rope Extensions50 lbs.1260
Chest
Pec Deck Flyes105 lbs.1560
Abs
Weighted Crunch10 lbs.10030
Triceps
Machine Triceps Dips165 lbs.1560
Back
Wide-Grip Front Pulldowns90 lbs.1560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Fitness Walk4.100 miles60-

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