BACK ON TRACK

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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Rating:
 Rating: 4.0/5.0
Created By:
rachelnmck on November 16, 2009
Comments:
Workout Category:
Circuit Training
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Abs, Chest, Thighs, Back, Biceps, Triceps, Shoulders, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Bench Knee Tucks--30
Windshield Wiper--30
Chest
Machine Chest Press60 lbs.1545
Thighs
Smith Machine Squats65 lbs.1260
Back
One-Arm Dumbbell Bent-Over Rows15 lbs.1545
Biceps
Machine Preacher Curls25 lbs.1545
Triceps
One-Arm Dumbbell Kickbacks8 lbs.1545
Abs
Bridge (Plank)-145
Chest
Dumbbell Flyes15 lbs.1245
Thighs
Dumbbell Lunges15 lbs.1060
Back
Cleans--45
Biceps
Standing Alternate Dumbbell Curls15 lbs.1245
Triceps
Triceps Cable Pushdowns25 lbs.1245
Abs
Bridge (Plank)-145
Reverse Crunches-2030
Shoulders
Seated Dumbbell Press15 lbs.1245
Thighs
Lying Leg Curls35 lbs.1045
Lower Back
Back Extension: Ground-1045
Biceps
Incline Dumbbell Curls10 lbs.1245
Triceps
Triceps Bench Dips-1045
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Easy Run0.000 miles25-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles45-

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