BONNAROO 2010

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:

Scubasteve on March 30, 2010

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Workout Category:

Strength Training Only

Workout Type:

Endurance

Experience Level:

Intermediate

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
Incline Barbell Press	115 lbs.	8	60
	115 lbs.	8	60
	115 lbs.	8	60
	115 lbs.	8	60
Flat Bench Dumbbell Flyes	35 lbs.	11	60
	35 lbs.	11	60
	35 lbs.	11	60
Incline Dumbbell Flyes	30 lbs.	11	60
	30 lbs.	11	60
	30 lbs.	11	60
Triceps
One-Dumbbell Triceps Extensions	35 lbs.	8	60
	35 lbs.	8	60
	35 lbs.	8	60
One-Arm Dumbbell Kickbacks	15 lbs.	12	60
	15 lbs.	12	60
Triceps Bench Dips	-	9	60
	-	9	60
Abs
Flutter Kicks	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	30 lbs.	10	90
	30 lbs.	10	90
	30 lbs.	10	90
	30 lbs.	10	90
Dumbbell Squats	45 lbs.	10	90
	45 lbs.	10	90
	45 lbs.	10	90
	45 lbs.	10	90
Stiff-Legged Deadlifts	40 lbs.	12	90
	40 lbs.	12	90
	40 lbs.	12	90
Partial Dumbbell Squats	40 lbs.	12	90
	40 lbs.	12	90
Calves
Seated Dumbbell Calf Raises	30 lbs.	10	60
	30 lbs.	10	60
Seated Barbell Calf Raises	55 lbs.	14	60
	55 lbs.	14	60
Lower Back
Back Extensions	-	10	60
	-	10	60
	-	10	60
Abs
Flutter Kicks	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

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