HIGH INTENSITY WORKOUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
mongollord
Rating:
 Unrated
Created By:
mongollord on May 29, 2009
Users:
0 
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Experience Level:
Expert
Target Gender:
Both
Body Parts:
Chest, Triceps, Back, Shoulders, Thighs, Abs, Lower Back
Tags:
core, high intensity, olympic lifts
Description
Three days of running intended to train for a 10 mile race on less than 15 miles per week. Two days strength training that will wipe you out.

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Workout Routine Sample

Day 1
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Treadmill Running7.380 miles62-
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Dumbbell Flyes--60
Dumbbell Bench Press--60
Dumbbell Flyes--60
Dumbbell Bench Press--60
Barbell Bench Press--60
--60
Pushups--60
Dumbbell Flyes--60
Dumbbell Bench Press--60
Dumbbell Flyes--60
Dumbbell Bench Press--60
Barbell Bench Press--60
--60
Pushups--60
Dumbbell Flyes--60
Dumbbell Bench Press--60
Dumbbell Flyes--60
Dumbbell Bench Press--60
Barbell Bench Press--60
--60
Pushups--60
Incline Barbell Press--60
--60
Triceps
Triceps Bench Dips--60
Chest
Incline Barbell Press--60
--60
Triceps
Triceps Bench Dips--60
Back
Lat Pulldown with Neutral Grip--60
Close-Grip Pulldowns--60
Lat Pulldown with Neutral Grip--60
Close-Grip Pulldowns--60
Lat Pulldown with Neutral Grip--60
Close-Grip Pulldowns--60
Lat Pulldown with Neutral Grip--60
Close-Grip Pulldowns--60
Lat Pulldown with Neutral Grip--60
Close-Grip Pulldowns--60
Seated Cable Rows--60
--60
--60
--60
Shoulders
Medicine Ball: Alternating Scoop Toss--60
Chest
Medicine Ball: Standing Chest Pass--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles7-

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