5 DAY STRENGTH & TRAINING

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:

ilarancuente on October 12, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Thighs, Triceps, Biceps, Back

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press (toes pointed out)	90 lbs.	12	60
	90 lbs.	10	60
	120 lbs.	8	60
Smith Machine Squats	35 lbs.	12	60
	35 lbs.	10	60
	35 lbs.	8	60
Leg Extensions	40 lbs.	12	60
	40 lbs.	10	60
	40 lbs.	8	60
Lying Leg Curls	25 lbs.	12	60
	25 lbs.	10	60
	25 lbs.	8	60
Hip Abduction Machine	25 lbs.	12	60
	25 lbs.	10	60
	25 lbs.	8	60
Hip Adduction Machine	25 lbs.	12	60
	25 lbs.	10	60
	25 lbs.	8	60
Triceps
One-Arm Dumbbell Extensions	40 lbs.	12	60
	40 lbs.	10	60
Biceps
Machine Preacher Curls	40 lbs.	12	60
	40 lbs.	10	60
Back
Close-Grip Pulldowns	40 lbs.	12	60
	40 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0 miles	10	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Interval Cardio	0 miles	30	-

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