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:
karma4life on January 29, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Fat-burning
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Shoulders, Trapezius, Abs, Back, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press30 lbs.860
30 lbs.860
Lateral Dumbbell Raises8 lbs.1560
8 lbs.1560
Trapezius
Barbell Upright Rows50 lbs.860
50 lbs.860
50 lbs.860
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows40 lbs.860
40 lbs.860
40 lbs.860
Cross-Bench Dumbbell Pullovers25 lbs.1460
25 lbs.1460
25 lbs.1460
Biceps
Standing Alternate Dumbbell Curls25 lbs.860
25 lbs.860
Seated Hammer Curls15 lbs.1760
15 lbs.1760
Forearms
Dumbbell Wrist Curls20 lbs.1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles0-

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