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:

revmo37 on February 09, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Biceps, Triceps, Back, Thighs, Abs

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	95 lbs.	12	60
	115 lbs.	10	60
	135 lbs.	8	60
Decline Barbell Press	95 lbs.	12	60
	115 lbs.	10	60
	135 lbs.	8	60
Machine Incline Chest Press	10 lbs.	12	60
	15 lbs.	10	60
	20 lbs.	8	60
Biceps
Standing Barbell Curls	55 lbs.	10	60
	55 lbs.	10	60
	55 lbs.	10	60
Seated Curls	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Triceps
Triceps Cable Pushdowns	40 lbs.	12	60
	50 lbs.	10	60
	60 lbs.	8	60
Back
Lat Pulldown with Neutral Grip	70 lbs.	12	60
	80 lbs.	10	60
	90 lbs.	8	60
Thighs
Seated Machine Leg Press	180 lbs.	12	60
	180 lbs.	12	60
	180 lbs.	12	60
Leg Extensions	70 lbs.	12	60
	70 lbs.	12	60
	70 lbs.	12	60
Hip Abduction Machine	100 lbs.	12	60
	100 lbs.	12	60
	100 lbs.	12	60
Hip Adduction Machine	100 lbs.	12	60
	100 lbs.	12	60
	100 lbs.	12	60
Abs
Crunches	-	25	30
	-	25	30
	-	25	30
	-	25	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	25	30
	-	25	30
	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	0 miles	30	-
Elliptical Trainer	0 miles	10	-

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