APRILS

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:

ads1977 on August 19, 2009

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Workout Category:

Cardio Training Only

Experience Level:

Beginner

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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	65 lbs.	8	60
	65 lbs.	8	60
	65 lbs.	8	60
Flat Bench Dumbbell Flyes	15 lbs.	12	60
	15 lbs.	12	60
	15 lbs.	12	60
Triceps
Machine Triceps Extensions	30 lbs.	8	60
	30 lbs.	8	60
One-Arm Dumbbell Kickbacks	5 lbs.	19	60
	5 lbs.	19	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	45	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Duck Hack Squats	80 lbs.	10	90
	80 lbs.	10	90
	80 lbs.	10	90
	80 lbs.	10	90
Standing Leg Curls	10 lbs.	18	90
	10 lbs.	18	90
	10 lbs.	18	90
Leg Extensions	40 lbs.	13	90
	40 lbs.	13	90
	40 lbs.	13	90
Calves
Calf Presses	120 lbs.	10	60
	120 lbs.	10	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Brisk Walk	0.000 miles	35	-

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