CHIQUNSOUP PLAN

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:

chiquNsoup55 on December 06, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Shoulders, Trapezius, Thighs, Calves

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Saturday

Tags:

and Some Legs, abs, Shoulders

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Lateral Dumbbell Raises	8 lbs.	10	60
	8 lbs.	10	60
	8 lbs.	10	60
Machine Shoulder Press	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Front Dumbbell Raises	8 lbs.	10	60
	8 lbs.	10	60
	8 lbs.	10	60
Seated Dumbbell Press	12 lbs.	12	60
	12 lbs.	12	60
	12 lbs.	12	60
	12 lbs.	12	60
Trapezius
Dumbbell Upright Rows	12 lbs.	12	60
	12 lbs.	12	60
	12 lbs.	12	60
Barbell Shrugs	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Thighs
Hip Abduction Machine	15 lbs.	90	60
	15 lbs.	90	60
	15 lbs.	90	60
Hip Adduction Machine	15 lbs.	90	60
	15 lbs.	90	60
	15 lbs.	90	60
Seated Leg Curls	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60
Calves
Seated Calf Raises	40 lbs.	20	60
	40 lbs.	20	60
	40 lbs.	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	1.5 miles	20	-
Treadmill Running	3 miles	40	-

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