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.

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Created By:

CoachSnoz on August 29, 2019

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Chest, Biceps, Triceps, Thighs, Back, Abs

Workout Length:

90 days

Workout Days:

No preference

Description

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Exercise Time	Rest (sec.)
Chest
Barbell Bench Press	110 lbs.	12	-	60
	115 lbs.	10	-	60
	125 lbs.	8	-	60
Biceps
Standing Barbell Curls	25 lbs.	15	-	30
	25 lbs.	15	-	30
	30 lbs.	10	-	30
Chest
Machine Wide Fly	60 lbs.	15	-	30
	65 lbs.	15	-	30
	70 lbs.	15	-	30
Biceps
Standing Hammer Curls	25 lbs.	15	-	30
	30 lbs.	15	-	30
	35 lbs.	15	-	30
Chest
Cable Crossovers	50 lbs.	15	-	30
	60 lbs.	15	-	30
	60 lbs.	15	-	30
Biceps
Concentration Curls	20 lbs.	20	-	30
	25 lbs.	15	-	30
	25 lbs.	15	-	30
Triceps
Triceps Cable Pushdowns	40 lbs.	25	-	30
	40 lbs.	25	-	30
	50 lbs.	15	-	30
Thighs
Leg Extensions	75 lbs.	12	-	30
	75 lbs.	12	-	30
	75 lbs.	12	-	30
Back
Wide-Grip Behind-The-Neck Pulldowns	70 lbs.	15	-	30
	70 lbs.	15	-	30
	80 lbs.	12	-	30
Triceps
Machine Triceps Extensions	50 lbs.	30	-	30
	60 lbs.	25	-	30
	60 lbs.	25	-	30
Abs
Hanging Knee Tucks	-	15	-	30
	-	25	-	30
	-	35	-	30
Triceps
Triceps Bench Dips	-	30	-	30
	-	30	-	30
	-	35	-	30

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