3-DAY SPLIT & CARDIO

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
MustafaTok
Rating:
 Unrated
Created By:
MustafaTok on February 15, 2016
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Thighs, Calves, Abs, Chest, Shoulders, Triceps, Back, Lower Back, Trapezius, Biceps, Forearms
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Bosu Dumbbell Squats-120
-120
-120
Leg Extensions-120
-120
-120
Seated Leg Curls-120
-120
-120
Bowflex: Standing Hip Extension-120
-120
-120
Hip Adduction Machine-120
-120
-120
Hip Abduction Machine-120
-120
-120
Calves
Smith Machine Standing Calf Raise-120
-120
-120
Abs
Leg Raises-120
-120
-120
-120
Ball Crunches-120
-120
-120
-120
Side Bend Hyperextensions-120
-120
-120
-120
Cardio Training Exercises (definitions)Cardio
Distance(km)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0 km120
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(km)
Cardio
Time(min)
Rest (sec.)
High Intensity Interval Training Treadmill0 km450

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