4 WEEK WORKOUT

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:
Krishni on April 11, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press60 lbs.860
60 lbs.860
60 lbs.860
60 lbs.860
Flat Bench Dumbbell Flyes12 lbs.1460
12 lbs.1460
12 lbs.1460
Pec Deck Flyes20 lbs.1260
20 lbs.1260
20 lbs.1260
Triceps
Machine Triceps Extensions25 lbs.860
25 lbs.860
25 lbs.860
One-Arm Dumbbell Kickbacks5 lbs.1560
5 lbs.1560
Triceps Parallel-Bar Dips-960
-960
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Duck Hack Squats70 lbs.1090
70 lbs.1090
70 lbs.1090
70 lbs.1090
Dumbbell Lunges15 lbs.1090
15 lbs.1090
15 lbs.1090
15 lbs.1090
Lying Leg Curls25 lbs.1490
25 lbs.1490
25 lbs.1490
Leg Extensions30 lbs.1690
30 lbs.1690
Calves
Standing Calf Raises110 lbs.1060
110 lbs.1060
Seated Calf Raises30 lbs.1460
30 lbs.1460
Lower Back
Machine Low Back Extensions50 lbs.1060
50 lbs.1060
50 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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