ARMS AND ABS

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:

dstar16 on July 26, 2012

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Biceps, Shoulders, Triceps, Forearms, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Concentration Curls	15 lbs.	8	60
	15 lbs.	8	60
	20 lbs.	8	60
Shoulders
Front Dumbbell Raises	5 lbs.	8	60
	5 lbs.	8	60
	5 lbs.	8	60
Triceps
One-Dumbbell Triceps Extensions	15 lbs.	8	60
	15 lbs.	8	60
	15 lbs.	8	60
Forearms
Dumbbell Wrist Curls	15 lbs.	8	60
	15 lbs.	8	60
	15 lbs.	8	60
Biceps
Standing Hammer Curls	15 lbs.	8	60
	15 lbs.	8	60
	15 lbs.	8	60
Triceps
Triceps Bench Dips	-	10	60
Abs
Sit-Ups	-	15	30
	-	15	30
Bicycle Crunches	-	20	30
	-	20	30
Plank Knees In and Out	-	10	30
Mogul Jump	-	10	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Jog in Place	0.000 miles	5	-

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