WEEKLY CARDIO & STRENGTH

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

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Created By:

Launcher25 on August 01, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Triceps, Abs, Thighs, Biceps, Shoulders

Workout Length:

7 days

Workout Days:

Sunday, Monday, Wednesday, Friday

Description

A mix of strength and cardio.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	-	-	60
Standing Cable Chest Press: Alternating	-	-	60
Triceps
One-Dumbbell Triceps Extensions	-	-	60
Chest
Machine Chest Press	-	-	60
Incline Dumbbell Flyes	-	-	60
Triceps
Triceps Cable Pushdowns	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0 miles	0	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Flutter Kicks	-	40	30
	-	40	30
Hanging Leg Raises	-	5	30
	-	5	30
Glute Bridge with Abduction	-	10	30
	-	10	30
Bridge (Plank)	-	10	30
	-	10	30
Thighs
Seated Machine Leg Press	200 lbs.	10	60
	200 lbs.	10	60
	200 lbs.	10	60
Leg Extensions	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	3 miles	27	-

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