COMPLETE STRENGTH & CARDIO 24 FEMALE

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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:

danicaliifornia on January 03, 2013

Users:

2 (Find someone using this workout plan)

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Chest, Back, Trapezius, Triceps, Shoulders, Thighs, Calves, Lower Back, Abs

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

Tags:

20, woman, 21, 23, 25, 27, 29, 22, 24, 26, 28, young woman, back injury, beginner exercise

Description

Basic beginner training for a 20's woman. I am personally recovering from a back injury so this is slowly building muscle in the back and lower back to protect the spine. Overall toning and strengthening to back and legs as well as cardio for endurance.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Flat Bench Dumbbell Flyes	10 lbs.	5	60
	10 lbs.	5	60
	10 lbs.	5	60
Machine Chest Press	25 lbs.	5	60
	25 lbs.	5	60
	25 lbs.	5	60
Pushups	-	10	60
Back
One-Arm Dumbbell Bent-Over Rows	10 lbs.	5	60
	10 lbs.	5	60
	10 lbs.	5	60
Wide-Grip Front Pulldowns	40 lbs.	5	60
	40 lbs.	5	60
	40 lbs.	5	60
Seated Cable Rows	50 lbs.	5	60
	50 lbs.	5	60
	50 lbs.	5	60
Close-Grip Pulldowns	40 lbs.	5	60
	40 lbs.	5	60
	40 lbs.	5	60
Trapezius
Dumbbell Shrugs	10 lbs.	5	60
	10 lbs.	5	60
	10 lbs.	5	60
Dumbbell Upright Rows	10 lbs.	5	60
	10 lbs.	5	60
	10 lbs.	5	60
Triceps
One-Arm Dumbbell Kickbacks	10 lbs.	5	60
	10 lbs.	5	60
	10 lbs.	5	60
Triceps Bench Dips	-	30	60
Shoulders
Lateral Dumbbell Raises	10 lbs.	5	60
	10 lbs.	5	60
	10 lbs.	5	60
Front Dumbbell Raises	10 lbs.	5	60
	10 lbs.	5	60
	10 lbs.	5	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Dumbbell Squats	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Calves
One-Leg Dumbbell Calf Raises	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	30	-

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COMPLETE STRENGTH & CARDIO 24 FEMALE

Workout Routine Sample

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