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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Rating:
 Unrated
Created By:
Boomer2u on April 23, 2013
Users:
Comments:
Workout Category:
Strength Training Only
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Thighs, Back, Abs, Trapezius, Lower Back, Triceps, Biceps, Shoulders

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Pushups: Kneeling-1060
-1060
-1260
-1060
Thighs
Step-Ups-860
-860
-860
-860
Back
One-Arm Dumbbell Bent-Over Rows15 lbs.860
15 lbs.860
15 lbs.860
Thighs
Standing Leg Curls-1060
-1060
-1060
Chest
Dumbbell Bench Press10 lbs.860
10 lbs.860
15 lbs.860
Abs
Bridge (Plank)-3030
-3030
Trapezius
Barbell Upright Rows10 lbs.1060
10 lbs.1060
Lower Back
Back Extensions-1060
-1060
Triceps
One-Arm Dumbbell Extensions10 lbs.1260
10 lbs.1260
Day 125
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Pushups: Kneeling-2060
-2060
-2060
Abs
Reverse Crunches-2530
-2530
Bridge (Plank)-3030
Biceps
Standing Dumbbell Curls15 lbs.1060
12 lbs.1260
10 lbs.1560
Shoulders
Dumbbell Arnold Shoulder Press15 lbs.1060
12 lbs.1260
10 lbs.1560
Thighs
Single-Arm, Single-Leg, Straight-Leg Deadlift-1660
-1660
Dumbbell Squats15 lbs.1060
Triceps
One-Arm Dumbbell Extensions12 lbs.1560
12 lbs.1560
12 lbs.1560

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