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
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Abs, Biceps, Chest, Forearms, Shoulders, Trapezius, Triceps

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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-

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