16 WEEK PROGRAM!

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:
erin8885 on February 10, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Endurance
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Back, Abs, Triceps, Biceps, Shoulders, Thighs, Calves

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Pushups-1560
-1560
-1560
Pec Deck Flyes25 lbs.1560
25 lbs.1560
25 lbs.1560
Barbell Bench Press25 lbs.1560
25 lbs.1560
25 lbs.1560
Back
Machine Seated Rows45 lbs.1560
45 lbs.1560
45 lbs.1560
Reverse Fly25 lbs.1560
25 lbs.1560
25 lbs.1560
Standing Soccer Throw-1560
-1560
-1560
Abs
Ball Crunches-2525
Leg Raises-2525
Mountain Climbers-2520
Bench Knee Tucks-2520
Bicycle Crunches-2515
Side Crunches-2515
-2515
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles30-
Treadmill Running0.000 miles30-

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