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:
 Unrated
Created By:
browshac on September 25, 2009
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

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Ball Crunches-1030
-1030
-1030
Bridge (Plank)-1030
-1030
-1030
Crunch Twists-1030
-1030
-1030
Knee to Chest Crunches-1030
-1030
-1030
Knee-Up Crunches-1030
-1030
-1030
Side Crunches-1030
-1030
-1030
Biceps
Cable Curls15 lbs.860
15 lbs.860
15 lbs.860
Chest
Machine Chest Press20 lbs.860
20 lbs.860
20 lbs.860
Incline Pushups: Hands on Bench-1060
-1060
-1060
Forearms
Barbell Reverse Wrist Curls3 lbs.860
3 lbs.860
3 lbs.860
Barbell Wrist Curls3 lbs.860
3 lbs.860
3 lbs.860
Shoulders
Front Dumbbell Raises5 lbs.860
5 lbs.860
5 lbs.860
Machine Shoulder Press5 lbs.860
5 lbs.860
5 lbs.860
Trapezius
Dumbbell Upright Rows15 lbs.860
15 lbs.860
15 lbs.860
Triceps
Triceps Cable Pushdowns15 lbs.860
15 lbs.860
15 lbs.860
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Brisk Walk0.000 miles0-
Pre-Lift Cardio Warm Up0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Bridge (Plank)-130
-130
-130
Crunches-1030
-1030
-1030
Flutter Kicks-1030
-1030
-1030
Side Crunches-1030
-1030
-1030
Back
Bent Over Row with Back Extension20 lbs.860
20 lbs.860
20 lbs.860
Standing Cable Pulldowns15 lbs.860
15 lbs.860
15 lbs.860
Calves
Calf Presses125 lbs.860
125 lbs.860
125 lbs.860
Lower Back
Back Extension: Ground-560
-560
-560
Thighs
Stiff-Legged Dumbbell Deadlifts15 lbs.860
15 lbs.860
15 lbs.860
Hip Adduction Machine10 lbs.860
10 lbs.860
10 lbs.860
Hip Abduction Machine10 lbs.860
10 lbs.860
10 lbs.860
Angled Leg Press150 lbs.860
150 lbs.860
150 lbs.860
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles0-
Brisk Walk0.000 miles0-

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