A VERY GOOD WEEK

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:

ekajati on July 08, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Back, Chest, Shoulders, Calves, Biceps, Triceps, Thighs, Abs

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Thursday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Wide-Grip Front Pulldowns	5 lbs.	15	60
	5 lbs.	15	60
Chest
Dumbbell Flyes	15 lbs.	15	60
	12 lbs.	15	60
Shoulders
Seated Dumbbell Press	8 lbs.	15	60
	8 lbs.	15	60
Calves
Standing Calf Raises	15 lbs.	20	60
	15 lbs.	20	60
Biceps
Standing Hammer Curls	10 lbs.	15	60
	10 lbs.	12	60
Triceps
One-Arm Dumbbell Kickbacks	10 lbs.	15	60
	10 lbs.	12	60
Thighs
Dumbbell Step Ups	10 lbs.	12	60
	10 lbs.	12	60
Butt Lift (Bridge)	-	12	60
	-	12	60
Stiff-Legged Dumbbell Deadlifts	10 lbs.	15	60
	10 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Interval Run 30:45	0 miles	20	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	10 lbs.	12	60
Calves
Standing Calf Raises	20 lbs.	20	60
Thighs
Butt Lift (Bridge)	-	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Tempo Run	0 miles	25	-

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