This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
BrandyS
Rating:
 Unrated
Created By:
BrandyS on February 17, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press70 lbs.860
70 lbs.860
70 lbs.860
70 lbs.860
Flat Bench Dumbbell Flyes20 lbs.1360
20 lbs.1360
20 lbs.1360
Cable Crossovers20 lbs.1560
20 lbs.1560
Triceps
Lying Triceps Extensions40 lbs.860
40 lbs.860
40 lbs.860
Triceps Cable Pushdowns30 lbs.1260
30 lbs.1260
30 lbs.1260
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles90-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press170 lbs.1090
170 lbs.1090
170 lbs.1090
170 lbs.1090
Barbell Lunges35 lbs.1090
35 lbs.1090
35 lbs.1090
Standing Leg Curls10 lbs.2090
10 lbs.2090
Leg Extensions40 lbs.1590
40 lbs.1590
Calves
Standing Calf Raises140 lbs.1060
140 lbs.1060
140 lbs.1060
Lower Back
Machine Low Back Extensions70 lbs.1060
70 lbs.1060
70 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles90-

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