STRENGTH AND CARDIO

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
ljones20
Rating:
 Rating: 5.0/5.0
Created By:
ljones20 on October 22, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Advanced
Target Gender:
Women
Body Parts:
Thighs, Biceps, Chest, Triceps, Back, Lower Back, Abs
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats-1060
Dumbbell Lunges20 lbs.2060
--60
Biceps
Standing Barbell Curls30 lbs.1060
Chest
Dumbbell Bench Press15 lbs.1060
Pushups-1060
-1060
Triceps
Lying Triceps Extensions10 lbs.1060
Triceps Bench Dips-1060
Back
Bent-Over Barbell Rows30 lbs.1060
Lat Pulldown with Neutral Grip30 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift--60
Deadlifts30 lbs.1060
Abs
V Sit-Ups-2030
Chest
Standing Cable Chest Press25 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0 miles30-
Hard Cardio - 75% Max HR (RPE 7)0 miles30-

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