STRENGTH 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.

Rating:

Created By:

walding99 on January 21, 2010

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Body Parts:

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

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
Machine Crunches	55 lbs.	10	30
	55 lbs.	10	30
	55 lbs.	10	30
Machine Side Twists	25 lbs.	10	30
	25 lbs.	10	30
	25 lbs.	10	30
Back
Chinup	-	10	60
Machine Pullovers	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Biceps
Machine Preacher Curls	35 lbs.	5	60
	35 lbs.	5	60
Calves
Calf Presses	55 lbs.	15	60
	55 lbs.	15	60
	55 lbs.	15	60
Chest
Machine Chest Press	35 lbs.	5	60
	35 lbs.	5	60
Shoulders
Machine Lateral Raises	25 lbs.	7	60
	25 lbs.	7	60
	25 lbs.	7	60
Machine Rear Deltoid Extensions	25 lbs.	7	60
	25 lbs.	7	60
	25 lbs.	7	60
Machine Shoulder Press	58 lbs.	10	60
	58 lbs.	10	60
	58 lbs.	10	60
Thighs
Angled Leg Press	55 lbs.	10	60
	55 lbs.	10	60
	55 lbs.	10	60
Hip Abduction Machine	75 lbs.	10	60
	75 lbs.	10	60
	75 lbs.	10	60
Hip Adduction Machine	75 lbs.	10	60
	75 lbs.	10	60
	75 lbs.	10	60
Triceps
Machine Triceps Extensions	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Easy Ride	0.000 miles	0	-
Walking (steps/day)	0.000 miles	0	-
Elliptical Trainer	0.000 miles	0	-

No comments have been posted yet.