LEG/PULL/PUSH+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:

newme on April 15, 2009

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Thighs, Calves, Back, Triceps, Shoulders, Forearms, Trapezius, Chest

Description

30 minutes of cardio daily. Strength training divided into 3 rotations of legs, pull, push groupings.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press (toes pointed in)	45 lbs.	15	60
	45 lbs.	15	60
Angled Leg Press (toes pointed out)	45 lbs.	15	60
	45 lbs.	15	60
Dumbbell Lunges	20 lbs.	15	60
	20 lbs.	15	60
Calves
Standing Barbell Calf Raises	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Close-Grip Pulldowns	40 lbs.	15	60
	40 lbs.	15	60
Machine Seated Rows	35 lbs.	15	60
	35 lbs.	15	60
Seated Cable Rows	65 lbs.	15	60
	65 lbs.	15	60
	65 lbs.	15	60
Wide-Grip Front Pulldowns	40 lbs.	15	60
	40 lbs.	15	60
	40 lbs.	15	60
Swiss-Ball Reverse Hyperextension	-	10	60
	-	10	60
Bent Over Row with Back Extension	20 lbs.	15	60
	20 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	0.000 miles	0	-

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