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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:

fenceman on December 29, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Lower Back, Triceps, Biceps, Abs, Thighs, Shoulders, Calves, Trapezius

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Thursday, Friday

Description

High pace weight training finished with cardio.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	-	12	30
	-	12	30
Lower Back
Deadlifts	-	12	30
	-	12	30
Chest
Incline Dumbbell Press	-	12	30
	-	12	30
Back
Wide-Grip Front Pulldowns	-	10	30
	-	10	30
Triceps
Triceps Parallel-Bar Dips	-	10	30
	-	10	30
Back
One-Arm Dumbbell Bent-Over Rows	-	10	30
	-	10	30
Biceps
Standing Barbell Curls	-	10	30
	-	10	30
Triceps
Rope Extensions	-	20	30
Abs
Sit-Ups	-	20	30
Standing Dumbbell Core Stabilization	-	20	30
Leg Raises	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 0%	0 miles	5	-
Elliptical Trainer	0 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	-	12	30
	-	12	30
Shoulders
Seated Dumbbell Press	-	10	30
	-	10	30
Thighs
Walking Lunges with Dumbbells	-	20	30
	-	20	30
Shoulders
Lateral Dumbbell Raises	-	12	30
	-	12	30
Thighs
Dumbbell Step Ups	-	20	30
Barbell Clean and Press	-	10	30
Calves
Seated Calf Raises	-	20	30
	-	20	30
Abs
Hanging Leg Raises	-	12	30
Machine Crunches	-	20	30
V Sit-Ups	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 0%	0 miles	5	-
Treadmill Walk: Incline 5%	0 miles	30	-

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