STRENGTH & CONDITIONING 1

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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:

jafoster on February 22, 2011

Users:

3 (Find someone using this workout plan)

Comments:

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

Thighs, Back

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday

Description

These set of exercises should be broken down into 2 circuits. This is the first circuit and you should pick one exercise from each muscle group: Quadriceps, Back, & Plyometrics. Perform each exercise one after the other with 30 sec rest between sets. Go for 3 round rest 2-3 min. between rounds.

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Workout Routine Sample

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Lunges	-	10	30
	-	10	30
	-	10	30
Dumbbell Lunges	-	10	30
	-	10	30
	-	10	30
Leg Extensions	-	10	30
	-	10	30
	-	10	30
Seated Machine Leg Press	-	10	30
	-	10	30
	-	10	30
Smith Machine Front Squats	-	10	30
	-	10	30
	-	10	30
Walking Lunges without Weight	-	-	30
	-	-	30
	-	-	30
Back
Bent-Over Barbell Rows	-	-	30
	-	-	30
	-	-	30
Seated Cable Rows	-	-	30
	-	-	30
	-	-	30
Standing Cable Rows	-	-	30
	-	-	30
	-	-	30
Standing Cable Rows: Alternating	-	-	30
	-	-	30
	-	-	30
One-Arm Dumbbell Bent-Over Rows	-	-	30
	-	-	30
	-	-	30
Dumbbell Plank Row	-	-	30
	-	-	30
	-	-	30
Machine Seated Rows	-	-	30
	-	-	30
	-	-	30
T-Bar Rows	-	-	30
	-	-	30
	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stretching	0 miles	0	-
Plyometric Training	0 miles	0	-

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Other People using this workout program

jafoster
36 M

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clubterry
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