Online Fitness Trainer, Exercise Programs & Workout Routines

STRENGHT & CARDIO - SPECIALTY

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:
nazanin5 on May 04, 2013
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Back, Abs, Lower Back, Shoulders, Trapezius, Triceps, Biceps, Forearms, Thighs, Calves
Workout Length:
7 days
Workout Days:
Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday
Tags:
fintness, cardio, Women, strenght
Description

This workout includes three days exercise and four days rest. Each day it works specific part of the body. All three days include cardio wourkout.

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Workout Routine Sample

Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Pushups: Kneeling-1260
-1260
-1260
Dumbbell Chest Press: Alternating-1260
-1260
-1260
Dumbbell Flyes-1260
-1260
-1260
Back
Inverted Row-1260
-1260
-1260
Dumbbell Row-1260
-1260
-1260
Close-Grip Pulldowns-1260
-1260
-1260
Standing Cable Rows: One-Arm-1260
-1260
-1260
Abs
Hanging Leg Raises-1530
-1530
Hanging Knee Tucks-1530
-1530
Bicycle Crunches-7030
-7030
Crunches-7030
-7030
Flutter Kicks-7030
-7030
Side Crunches-2530
-2530
Lower Back
Back Extension: Plank Hold with Lift-1260
-1260
-1260
Back Extensions-1260
-1260
-1260
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Walk: Incline 10%0 miles20-
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Dumbbell Shoulder Press on Swiss Ball-1260
-1260
-1260
Lateral Dumbbell Raises-1260
-1260
-1260
Cross-Body Cable Raises-1260
-1260
-1260
Trapezius
Barbell Upright Rows-1260
-1260
-1260
Triceps
Lying Triceps Extensions-1260
-1260
-1260
Cable Triceps Pushdown with V-Bar-1260
-1260
-1260
Biceps
Standing Alternate Dumbbell Curls-1260
-1260
-1260
Concentration Curls-1260
-1260
-1260
Forearms
Barbell Wrist Curls-1260
-1260
-1260
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Walk: Incline 10%0 miles20-

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