BEGGING 2

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:

browshac on September 25, 2009

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Ball Crunches	-	10	30
	-	10	30
	-	10	30
Bridge (Plank)	-	10	30
	-	10	30
	-	10	30
Crunch Twists	-	10	30
	-	10	30
	-	10	30
Knee to Chest Crunches	-	10	30
	-	10	30
	-	10	30
Knee-Up Crunches	-	10	30
	-	10	30
	-	10	30
Side Crunches	-	10	30
	-	10	30
	-	10	30
Biceps
Cable Curls	15 lbs.	8	60
	15 lbs.	8	60
	15 lbs.	8	60
Chest
Machine Chest Press	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
Incline Pushups: Hands on Bench	-	10	60
	-	10	60
	-	10	60
Forearms
Barbell Reverse Wrist Curls	3 lbs.	8	60
	3 lbs.	8	60
	3 lbs.	8	60
Barbell Wrist Curls	3 lbs.	8	60
	3 lbs.	8	60
	3 lbs.	8	60
Shoulders
Front Dumbbell Raises	5 lbs.	8	60
	5 lbs.	8	60
	5 lbs.	8	60
Machine Shoulder Press	5 lbs.	8	60
	5 lbs.	8	60
	5 lbs.	8	60
Trapezius
Dumbbell Upright Rows	15 lbs.	8	60
	15 lbs.	8	60
	15 lbs.	8	60
Triceps
Triceps Cable Pushdowns	15 lbs.	8	60
	15 lbs.	8	60
	15 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Brisk Walk	0.000 miles	0	-
Pre-Lift Cardio Warm Up	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Bridge (Plank)	-	1	30
	-	1	30
	-	1	30
Crunches	-	10	30
	-	10	30
	-	10	30
Flutter Kicks	-	10	30
	-	10	30
	-	10	30
Side Crunches	-	10	30
	-	10	30
	-	10	30
Back
Bent Over Row with Back Extension	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
Standing Cable Pulldowns	15 lbs.	8	60
	15 lbs.	8	60
	15 lbs.	8	60
Calves
Calf Presses	125 lbs.	8	60
	125 lbs.	8	60
	125 lbs.	8	60
Lower Back
Back Extension: Ground	-	5	60
	-	5	60
	-	5	60
Thighs
Stiff-Legged Dumbbell Deadlifts	15 lbs.	8	60
	15 lbs.	8	60
	15 lbs.	8	60
Hip Adduction Machine	10 lbs.	8	60
	10 lbs.	8	60
	10 lbs.	8	60
Hip Abduction Machine	10 lbs.	8	60
	10 lbs.	8	60
	10 lbs.	8	60
Angled Leg Press	150 lbs.	8	60
	150 lbs.	8	60
	150 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	0	-
Brisk Walk	0.000 miles	0	-

No comments have been posted yet.