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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:

ashley.carter on February 13, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Shoulders, Chest, Biceps, Triceps, 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.)
Shoulders
Seated Dumbbell Press	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Lateral Dumbbell Raises	8 lbs.	10	60
	8 lbs.	10	60
	8 lbs.	10	60
Front Dumbbell Raises	8 lbs.	10	60
	8 lbs.	10	60
	8 lbs.	10	60
Seated Dumbbell Shrugs	-	10	60
	-	10	60
	-	10	60
Chest
Barbell Bench Press	-	12	60
	-	12	60
	-	12	60
Flat Bench Dumbbell Flyes	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Pushups	-	15	60
	-	15	60
	-	15	60
Biceps
Standing Alternate Dumbbell Curls	10 lbs.	8	60
	10 lbs.	8	60
	10 lbs.	8	60
Superband Hammer Curl	-	8	60
	-	8	60
	-	8	60
Triceps
Triceps Cable Pushdowns	25 lbs.	12	60
	25 lbs.	12	60
One-Arm Dumbbell Kickbacks	10 lbs.	8	60
	10 lbs.	8	60
One-Dumbbell Triceps Extensions	15 lbs.	12	60
	15 lbs.	12	60
Triceps Bench Dips	-	-	60
	-	-	60
	-	-	60
Thighs
Barbell Squats	95 lbs.	12	60
	95 lbs.	12	60
	95 lbs.	12	60
Dumbbell Lunges	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Hip Abduction Machine	40 lbs.	15	60
	40 lbs.	15	60
	40 lbs.	15	60
Hip Adduction Machine	40 lbs.	15	60
	40 lbs.	15	60
	40 lbs.	15	60
Stiff-Legged Deadlifts	65 lbs.	12	60
	65 lbs.	12	60
	65 lbs.	12	60
Glute Machine Press	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
Seated Machine Leg Press	55 lbs.	12	60
	55 lbs.	12	60
	55 lbs.	12	60
Seated Leg Curls	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Leg Extensions	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
Calves
Standing Calf Raises	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
Abs
Single-Leg Hip Extension	-	15	30
	-	15	30
	-	15	30
Leg Raises	-	-	30
Swiss Ball Leg Lifts	-	-	30
Flutter Kicks	-	-	30
Bicycle Crunches	-	-	30
Side Plank	-	-	30
TRX Plank and Crunch	-	-	30
Core Stabilization with Twist	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0 miles	0	-
Treadmill Running	0 miles	0	-
Elliptical Trainer	0 miles	20	-

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