PLYOSTRENGTH CARDIO & STRENGTH TRAINING (I)

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
JeyLawrence
Rating:
 Rating: 5.0/5.0
Created By:
JeyLawrence on July 24, 2011
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Biceps, Forearms, Shoulders, Trapezius
Tags:
cardio, fitness, exercise, training, weight training, PlyoStrength
Description
Medium intensity training program. This program highlights PlyoStrength training principles. Check out PlyoStrength dot com for more on PlyoStrength training.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press70 lbs.860
70 lbs.860
70 lbs.860
Flat Bench Dumbbell Flyes60 lbs.1160
60 lbs.1160
Incline Dumbbell Flyes50 lbs.1160
50 lbs.1160
Triceps
Lying Triceps Extensions95 lbs.860
95 lbs.860
Triceps Cable Pushdowns90 lbs.1060
90 lbs.1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0 miles0-
Interval Cardio0 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press70 lbs.860
70 lbs.860
70 lbs.860
Flat Bench Dumbbell Flyes60 lbs.1160
60 lbs.1160
Incline Dumbbell Flyes50 lbs.1160
50 lbs.1160
Triceps
Lying Triceps Extensions95 lbs.860
95 lbs.860
Triceps Cable Pushdowns90 lbs.1060
90 lbs.1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Thighs
Angled Leg Press330 lbs.1090
330 lbs.1090
330 lbs.1090
330 lbs.1090
Lying Leg Curls70 lbs.1290
70 lbs.1290
70 lbs.1290
Leg Extensions90 lbs.1290
90 lbs.1290
Calves
Calf Presses280 lbs.1060
280 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Back
Seated Cable Rows195 lbs.860
195 lbs.860
195 lbs.860
Wide-Grip Front Pulldowns175 lbs.1060
175 lbs.1060
Machine Pullovers100 lbs.1160
100 lbs.1160
Biceps
Standing Alternate Dumbbell Curls50 lbs.860
50 lbs.860
Incline Dumbbell Curls35 lbs.1060
35 lbs.1060
Forearms
Barbell Wrist Curls95 lbs.1060
95 lbs.1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0 miles0-
Outdoor Running0 miles20-

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