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Use this Workout Plan

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

Dalicias on January 20, 2012

Users:

2 (Find someone using this workout plan)

Comments:

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	5 lbs.	12	60
	5 lbs.	10	60
	5 lbs.	8	60
	5 lbs.	6	60
	5 lbs.	12	0
	10 lbs.	12	120
Back
One-Arm Dumbbell Bent-Over Rows	5 lbs.	12	60
	5 lbs.	10	60
	5 lbs.	8	60
	5 lbs.	6	60
	5 lbs.	12	0
Lower Back
Back Extension: Ground	-	12	120
Shoulders
Dumbbell Arnold Shoulder Press	5 lbs.	12	60
	5 lbs.	10	60
	5 lbs.	8	60
	5 lbs.	6	60
	5 lbs.	12	0
Lateral Dumbbell Raises	5 lbs.	12	120
Triceps
Lying Triceps Extensions	10 lbs.	12	60
	10 lbs.	10	60
	10 lbs.	8	60
	10 lbs.	6	60
	10 lbs.	12	0
Pushups: Close Grip with Rotation	-	12	120
Biceps
Standing Dumbbell Curls	5 lbs.	12	60
	5 lbs.	10	60
	5 lbs.	8	60
	5 lbs.	6	60
	5 lbs.	12	0
Standing Dumbbell Reverse Curls	5 lbs.	12	120

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Walking (steps/day)	0 miles	20	-

Workout routine comments

Rotate workout on Week 2- Day 8 Lower body Day 9 Cardio Day 10 Upper Body Day 11 Cardio Day 12 Lower body Day 13 Cardio Day 14 Off Also try to change the exercises so you aren't doing the exact same upper and lower body workouts. Just replace with another body type exercise.

Dalicias

January 23, 2012 at 6:02pm

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Workout Routine Sample

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