8X10 FULL

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:

bull42473 on January 15, 2019

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Workout Category:

Strength & Cardio Combined

Workout Type:

High Intensity Cardio

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Weighted Wide Grip Pull Up	-	5	30
	-	5	30
	-	5	30
	-	5	30
	-	5	30
	-	5	30
	-	5	30
	-	5	30
Thighs
Jump Squats: Body Weight	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
Triceps
Weighted Parallel-Bar Dips	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
Biceps
Cable Curls	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
Shoulders
Standing Dumbbell Press	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
Abs
Leg Raises	-	15	0
	-	15	0
	-	15	0
Windshield Wiper	-	20	0
	-	20	0
	-	20	0
Crunches	-	20	30
	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Interval Cardio	0 miles	40	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Bent-Over Barbell Rows	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
Lower Back
Deadlifts	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
Chest
Pushups: Plyometric	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
Biceps
Standing Hammer Curls	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
Shoulders
Lateral Dumbbell Raises	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
	-	10	30
Abs
Bridge (Plank)	-	10	0
	-	10	0
	-	10	0
Side Plank	-	10	30
	-	10	30
	-	10	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Interval Cardio	0 miles	40	0

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