BIC TRIC SHOULDERS LOWER BACK

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:

migirl39 on August 17, 2009

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Comments:

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Abs, Triceps, Shoulders, Lower Back, Biceps

Description

This worked out well for me. I had soreness Sunday and some Monday, but not too bad.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Hanging Knee Tucks	-	20	30
	-	20	30
Machine Crunches	20 lbs.	15	30
	50 lbs.	45	30
Side Crunches	-	20	30
	-	20	30
Triceps
Triceps Cable Pushdowns	30 lbs.	15	60
	20 lbs.	12	60
	20 lbs.	12	60
Shoulders
30 Degree Dumbbell Raises	5 lbs.	15	60
	5 lbs.	12	60
	5 lbs.	12	60
Lower Back
Machine Low Back Extensions	80 lbs.	20	60
	90 lbs.	20	60
	90 lbs.	20	60
Abs
Dumbbell Side Bends	10 lbs.	20	30
Biceps
Machine Preacher Curls	20 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.500 miles	10	-
	3.250 miles	30	-

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