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:
kristinlr on June 28, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Chest, Back, Forearms, Biceps, Triceps, Abs, Thighs, Calves, Shoulders, Trapezius, Lower Back

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Workout Routine Sample

Day 1
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles60-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Incline Chest Press40 lbs.860
40 lbs.860
40 lbs.860
Pec Deck Flyes10 lbs.2360
10 lbs.2360
10 lbs.2360
Back
Machine Seated Rows35 lbs.860
35 lbs.860
35 lbs.860
Wide-Grip Front Pulldowns30 lbs.1160
30 lbs.1160
30 lbs.1160
Forearms
Dumbbell Wrist Curls10 lbs.1060
Biceps
Standing Alternate Dumbbell Curls10 lbs.860
10 lbs.860
Cable Curls20 lbs.1160
20 lbs.1160
Triceps
One-Arm Dumbbell Extensions8 lbs.860
8 lbs.860
One-Arm Dumbbell Kickbacks2 lbs.2760
2 lbs.2760
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515

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