4 DAY FITNESS

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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Created By:

trace13 on October 19, 2014

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Workout Category:

Toning

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Thighs, Calves, Biceps, Triceps, Chest

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	20 lbs.	20	30
	25 lbs.	20	30
Dumbbell Squats	15 lbs.	20	30
	20 lbs.	20	30
Lying Leg Curls	15 lbs.	20	30
	20 lbs.	20	30
Dumbbell Lunges	15 lbs.	20	30
	15 lbs.	20	30
Jump Squats: Body Weight	-	25	30
Calves
Standing Calf Raises	15 lbs.	15	30
	15 lbs.	15	30
Smith Machine Standing Calf Raise	15 lbs.	15	30
	15 lbs.	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	0 miles	3	-
Elliptical Trainer	0 miles	5	-
Jumping Rope	0 miles	2	-
Stretching	0 miles	3	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Dumbbell Curls	10 lbs.	12	30
	10 lbs.	12	30
Standing Hammer Curls	10 lbs.	12	30
	10 lbs.	12	30
Triceps
Triceps Cable Pushdowns	10 lbs.	12	30
	10 lbs.	12	30
Cable Triceps Pushdown with V-Bar	10 lbs.	12	30
	10 lbs.	12	30
Chest
Incline Dumbbell Press	15 lbs.	12	30
	15 lbs.	12	30
Machine Chest Press	15 lbs.	12	30
	15 lbs.	12	30
Decline Dumbbell Bench Press	10 lbs.	12	30
	10 lbs.	12	30
Pec Deck Flyes	15 lbs.	12	30
	15 lbs.	12	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	0 miles	3	-
Elliptical Trainer	0 miles	5	-
Jumping Rope	0 miles	2	-
Stretching	0 miles	3	-

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