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.
newme
Rating:
 Unrated
Created By:
newme on April 15, 2009
Comments:
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press (toes pointed in)45 lbs.1560
45 lbs.1560
Angled Leg Press (toes pointed out)45 lbs.1560
45 lbs.1560
Dumbbell Lunges20 lbs.1560
20 lbs.1560
Calves
Standing Barbell Calf Raises30 lbs.1560
30 lbs.1560
30 lbs.1560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Close-Grip Pulldowns40 lbs.1560
40 lbs.1560
Machine Seated Rows35 lbs.1560
35 lbs.1560
Seated Cable Rows65 lbs.1560
65 lbs.1560
65 lbs.1560
Wide-Grip Front Pulldowns40 lbs.1560
40 lbs.1560
40 lbs.1560
Swiss-Ball Reverse Hyperextension-1060
-1060
Bent Over Row with Back Extension20 lbs.1560
20 lbs.1560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Incline Walk0.000 miles0-

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