10 WEEKS PLAN

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Nettiebo
Rating:
 Unrated
Created By:
Nettiebo on June 02, 2011
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Thighs, Biceps, Shoulders, Triceps, Abs, Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press20 lbs.1260
20 lbs.1260
20 lbs.1260
Thighs
Leg Extensions30 lbs.1260
30 lbs.1260
30 lbs.1260
Biceps
Standing Alternate Dumbbell Curls10 lbs.2460
10 lbs.2460
10 lbs.2460
Shoulders
Seated Dumbbell Press10 lbs.1260
10 lbs.1260
10 lbs.1260
Triceps
Triceps Cable Pushdowns20 lbs.1260
20 lbs.1260
20 lbs.1260
Shoulders
Lateral Dumbbell Raises8 lbs.1260
8 lbs.1260
8 lbs.1260
Thighs
Barbell Squats20 lbs.1260
20 lbs.1260
20 lbs.1260
Dumbbell Lunges20 lbs.1260
20 lbs.1260
20 lbs.1260
Biceps
Seated Hammer Curls20 lbs.1260
20 lbs.1260
20 lbs.1260
Thighs
Seated Machine Leg Press50 lbs.1260
50 lbs.1260
50 lbs.1260
Abs
Bridge (Plank)--30
--30
--30
Thighs
Dumbbell Step Ups: Lateral20 lbs.1260
20 lbs.1260
20 lbs.1260
Walking Lunges with Dumbbells20 lbs.1260
20 lbs.1260
20 lbs.1260
Seated Leg Curls50 lbs.1260
50 lbs.1260
50 lbs.1260
Back
Wide-Grip Front Pulldowns50 lbs.1260
50 lbs.1260
50 lbs.1260
Seated Cable Rows40 lbs.1260
40 lbs.1260
40 lbs.1260
Close-Grip Pulldowns15 lbs.1260
15 lbs.1260
15 lbs.1260
Dumbbell Pullovers15 lbs.1260
15 lbs.1260
15 lbs.1260
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Tennis0.000 miles90-

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