BEST SPORTS WORKOUT A

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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Created By:

convvegan on August 31, 2014

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Back, Abs, Thighs, Chest, Biceps, Shoulders, Triceps

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Thursday, Friday

Description

Sports Workout

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Kettlebell Two-Hand Swing	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Abs
Cable Core Press	20 lbs.	24	30
	20 lbs.	24	30
Back
Chinup	-	8	60
	-	8	60
Thighs
Single-Leg Squat	-	16	60
	-	16	60
Abs
Side Plank	-	4	30
	-	4	30
Back
Dumbbell Row	30 lbs.	8	60
	30 lbs.	8	60
Thighs
Single-Arm, Single-Leg, Straight-Leg Deadlift	50 lbs.	16	60
	50 lbs.	16	60
Back
Face Pull	20 lbs.	8	60
	20 lbs.	8	60
Cable Chop (Woodchopper)	30 lbs.	16	60
	30 lbs.	16	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	50 lbs.	8	60
	50 lbs.	8	60
Abs
Swiss Ball Jackknifes	-	20	30
	-	20	30
Biceps
Dumbbell Hammer Curl and Press	10 lbs.	8	60
	10 lbs.	8	60
Shoulders
Wall Slides	-	10	60
	-	10	60
Abs
Bridge (Plank)	-	2	30
	-	2	30
Mountain Climbers	-	10	30
	-	10	30
Back
Incline L Raise	3 lbs.	8	60
	3 lbs.	8	60
Incline T Raise	3 lbs.	8	60
	3 lbs.	8	60
Incline Y Raise	3 lbs.	8	60
	3 lbs.	8	60
Cable Hip Adduction	40 lbs.	10	60
	40 lbs.	10	60

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