WEIGHTS 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.

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Created By:

NavyVet on December 28, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Description

Whole body workout with cardio warm-up

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Cable Crunches	40 lbs.	50	30
Back
Seated Cable Pulldowns	70 lbs.	15	60
	30 lbs.	10	60
Standing Cable Rows	40 lbs.	15	60
	20 lbs.	10	60
Biceps
Standing Barbell Curls	40 lbs.	15	60
	20 lbs.	10	60
Calves
Seated Calf Raises	160 lbs.	15	60
	80 lbs.	10	60
Chest
Seated Cable Chest Press	70 lbs.	15	60
	40 lbs.	10	60
Thighs
Romanian Deadlift	70 lbs.	15	60
	40 lbs.	10	60
Stiff-Legged Deadlifts	70 lbs.	15	60
	40 lbs.	10	60
Triceps
Triceps Cable Pushdowns	70 lbs.	15	60
	40 lbs.	10	60
Thighs
Angled Leg Press	160 lbs.	15	60
	80 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	40	-
Treadmill Running	0.000 miles	0	-

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