SPRING CONDITIONING WORKOUT

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:
rcraig2 on April 24, 2019
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Thighs, Shoulders, Biceps, Triceps, Back, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Exercise
Time
Rest (sec.)
Chest
Pushups-15-10
Thighs
Dumbbell Squats30 lbs.15-10
Shoulders
Seated Dumbbell Press25 lbs.12-10
Thighs
Dumbbell Squats35 lbs.10-10
Biceps
Standing Alternate Dumbbell Curls20 lbs.15-10
Thighs
Dumbbell Lunges20 lbs.12-10
Triceps
Triceps Bench Dips-12-10
Back
One-Arm Dumbbell Bent-Over Rows20 lbs.15-10
Thighs
Dumbbell Lunges20 lbs.10-10
Abs
Crunches-25-120
Chest
Pushups-15-10
Thighs
Dumbbell Squats25 lbs.15-10
Shoulders
Seated Dumbbell Press20 lbs.12-10
Thighs
Dumbbell Squats30 lbs.10-10
Biceps
Standing Alternate Dumbbell Curls15 lbs.15-10
Thighs
Dumbbell Lunges20 lbs.12-10
Triceps
Triceps Bench Dips-12-10
Back
One-Arm Dumbbell Bent-Over Rows20 lbs.15-10
Thighs
Dumbbell Lunges20 lbs.10-10
Abs
Crunches-25-120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Hard Cardio - 75% Max HR (RPE 7)0.000 miles30
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Exercise
Time
Rest (sec.)
Chest
Pushups-15-10
Thighs
Dumbbell Squats30 lbs.15-10
Shoulders
Seated Dumbbell Press20 lbs.15-10
Thighs
Dumbbell Squats30 lbs.15-10
Biceps
Standing Alternate Dumbbell Curls20 lbs.15-10
Thighs
Dumbbell Lunges20 lbs.15-10
Triceps
Triceps Bench Dips-15-10
Back
One-Arm Dumbbell Bent-Over Rows20 lbs.15-10
Thighs
Dumbbell Lunges15 lbs.15-10
Abs
Crunches-25-60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Hard Cardio - 75% Max HR (RPE 7)0.000 miles30

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