X A WEEK STRENGTH & 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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Rating:
 Unrated
Created By:
thegeneralmejia on September 16, 2010
Users:
2 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Workout Type:
Power
Experience Level:
Advanced
Target Gender:
Men
Body Parts:
Chest, Biceps, Triceps, Back, Abs, Trapezius, Shoulders
Workout Length:
7 days
Workout Days:
Sunday, Wednesday, Friday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Incline Barbell Press80 lbs.1060
95 lbs.1060
105 lbs.1060
Dumbbell Flyes15 lbs.1060
20 lbs.1060
25 lbs.1060
Biceps
Seated Hammer Curls15 lbs.1060
20 lbs.1060
25 lbs.1060
Standing Barbell Curls15 lbs.1060
20 lbs.1060
25 lbs.1060
Triceps
One-Arm Dumbbell Kickbacks15 lbs.1060
20 lbs.1060
25 lbs.1060
Triceps Parallel-Bar Dips-560
-760
-960
Back
Bent-Over Barbell Rows45 lbs.1060
55 lbs.1060
65 lbs.1060
Pull Up with Neutral Grip-1060
Abs
Bicycle Crunches-2030
-2030
-2030
Machine Crunches-2530
-2530
-2530
Trapezius
Barbell Shrugs45 lbs.1060
55 lbs.1060
65 lbs.1060
Barbell Upright Rows45 lbs.1060
55 lbs.1060
65 lbs.1060
Shoulders
Seated Dumbbell Press15 lbs.1060
20 lbs.1060
25 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Treadmill Running1 miles7-
Day 3
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Incline Barbell Press80 lbs.1060
95 lbs.1060
105 lbs.1060
Dumbbell Flyes15 lbs.1060
20 lbs.1060
25 lbs.1060
Biceps
Seated Hammer Curls15 lbs.1060
20 lbs.1060
25 lbs.1060
Standing Barbell Curls15 lbs.1060
20 lbs.1060
25 lbs.1060
Triceps
One-Arm Dumbbell Kickbacks15 lbs.1060
20 lbs.1060
25 lbs.1060
Triceps Parallel-Bar Dips-560
-760
-960
Back
Bent-Over Barbell Rows45 lbs.1060
55 lbs.1060
65 lbs.1060
Pull Up with Neutral Grip-1060
Abs
Bicycle Crunches-2030
-2030
-2030
Machine Crunches-2530
-2530
-2530
Trapezius
Barbell Shrugs45 lbs.1060
55 lbs.1060
65 lbs.1060
Barbell Upright Rows45 lbs.1060
55 lbs.1060
65 lbs.1060
Shoulders
Seated Dumbbell Press15 lbs.1060
20 lbs.1060
25 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Treadmill Running1 miles7-

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