CARDIEO

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:

fino1lov on September 21, 2015

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Biceps, Triceps

Workout Length:

6 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Machine Preacher Curls	170 lbs.	4	30
	160 lbs.	5	30
	150 lbs.	6	30
	100 lbs.	30	30
Incline Dumbbell Curls	90 lbs.	10	30
	90 lbs.	10	30
	90 lbs.	10	30
Standing Hammer Curls	50 lbs.	25	30
	50 lbs.	25	30
	50 lbs.	25	30
Triceps
Rope Extensions	40 lbs.	20	30
	40 lbs.	20	30
	40 lbs.	20	30
Machine Triceps Dips	200 lbs.	10	30
	230 lbs.	8	30
	260 lbs.	6	30
Hammer Strength Seated Dip Press	250 lbs.	10	30
	250 lbs.	10	30
	250 lbs.	10	30
Reverse-Grip Triceps Extension	30 lbs.	20	30
	30 lbs.	20	30
	20 lbs.	30	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Fitness Walk: 3 MPH	0 miles	25	-
Fitness Walk: 5 MPH	0 miles	5	-
Active Rest - Walk (RPE 1)	0 miles	5	-

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