CARDIO, LEGS, SHOULDERS

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:

cc1234 on December 30, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Calves, Thighs, Shoulders, Abs

Workout Length:

7 days

Workout Days:

Wednesday, Saturday

Tags:

Legs, Shoulders

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Workout Routine Sample

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Calves
Standing Calf Raises	45 lbs.	15	60
	45 lbs.	15	60
	45 lbs.	15	60
	60 lbs.	15	60
	60 lbs.	15	60
Thighs
Hip Abduction Machine	50 lbs.	30	60
	60 lbs.	25	60
	70 lbs.	20	60
	80 lbs.	15	60
	90 lbs.	15	60
Hip Adduction Machine	60 lbs.	30	60
	70 lbs.	25	60
	80 lbs.	20	60
	90 lbs.	15	60
	100 lbs.	15	60
Seated Machine Leg Press	120 lbs.	15	60
	140 lbs.	12	60
	160 lbs.	10	60
	180 lbs.	8	60
Standing Leg Curls	30 lbs.	15	60
	35 lbs.	12	60
	40 lbs.	10	60
	40 lbs.	8	60
	30 lbs.	15	60
	35 lbs.	12	60
	40 lbs.	10	60
	40 lbs.	8	60
Shoulders
Machine Lateral Raises	30 lbs.	15	60
	30 lbs.	12	60
	30 lbs.	10	60
	30 lbs.	8	60
Seated Barbell Front Press	45 lbs.	15	60
	50 lbs.	12	60
	50 lbs.	10	60
	55 lbs.	8	60
Front Cable Raises	20 lbs.	15	60
	25 lbs.	12	60
	25 lbs.	10	60
	25 lbs.	8	60
Abs
Machine Crunches	55 lbs.	15	30
	55 lbs.	15	30
	55 lbs.	15	30
	55 lbs.	15	30
	55 lbs.	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	1.4 miles	15	-
Upright Stationary Bike	4 miles	15	-

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