BEGINNER CARDIO UPPER/LOWER STRENGTH

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:
sunnangel on January 05, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Chest, Triceps, Abs, Back, Biceps, Shoulders, Trapezius, Thighs, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Chest Press20 lbs.860
20 lbs.860
Triceps
Machine Triceps Extensions20 lbs.860
20 lbs.860
Abs
Machine Crunches-5045
Back
Wide-Grip Behind-The-Neck Pulldowns40 lbs.860
40 lbs.860
Wide-Grip Front Pulldowns40 lbs.860
40 lbs.860
Biceps
Concentration Curls20 lbs.860
20 lbs.860
Shoulders
Machine Lateral Raises20 lbs.860
20 lbs.860
Machine Shoulder Press20 lbs.860
20 lbs.860
Trapezius
Dumbbell Shrugs20 lbs.860
20 lbs.860
Triceps
One-Dumbbell Triceps Extensions20 lbs.860
20 lbs.860
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Interval Cardio0.000 miles30-
Elliptical Trainer0.000 miles15-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press170 lbs.1090
170 lbs.1090
170 lbs.1090
Lower Back
Machine Low Back Extensions40 lbs.1060
40 lbs.1060
40 lbs.1060
Abs
Machine Crunches-5030
Lower Back
Machine Low Back Extensions20 lbs.1060
20 lbs.1060
20 lbs.1060
Thighs
Angled Leg Press (toes pointed in)80 lbs.1060
80 lbs.1060
Angled Leg Press (toes pointed out)80 lbs.1060
80 lbs.1060
Hip Abduction Machine40 lbs.1060
40 lbs.1060
40 lbs.1060
Leg Extensions20 lbs.1060
20 lbs.1060
20 lbs.1060
Lying Leg Curls20 lbs.1060
20 lbs.1060
20 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Interval Cardio0.000 miles30-
Elliptical Trainer0.000 miles15-

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