CSTORR

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:
chelleparis on October 05, 2010
Users:
1 (Find someone using this workout plan)
Comments:
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Workout Category:
Strength Training Only
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Abs, Thighs, Back, Shoulders, Trapezius, Biceps, Triceps, Calves, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Barbell Bench Press--60
Abs
Bench Knee Tucks--30
Thighs
Leg Extensions--60
Chest
Flat Bench Dumbbell Flyes--60
Back
One-Arm Dumbbell Bent-Over Rows--60
Chest
Incline Dumbbell Press--60
Shoulders
Lateral Dumbbell Raises--60
Thighs
Dumbbell Lunges--60
Barbell Squats--60
Back
Seated Cable Rows--60
Trapezius
Barbell Upright Rows--60
Biceps
Standing Barbell Curls--60
Chest
Dumbbell Bench Press--60
Triceps
One-Arm Dumbbell Kickbacks--60
Chest
Pec Deck Flyes--60
Abs
Flutter Kicks--30
Calves
Standing Calf Raises--60
Chest
Incline Barbell Press--60
Thighs
Dumbbell Squats--60
Shoulders
Front Dumbbell Raises--60
Chest
Dumbbell Flyes--60
Back
Bent-Over Barbell Rows--60
Trapezius
Dumbbell Shrugs--60
Abs
Leg Raises--30
Shoulders
Seated Barbell Front Press--60
Lower Back
Back Extension: Ground--60
Back Extension: Plank Hold with Lift--60
Thighs
Barbell Lunges--60
Abs
Bridge (Plank)--30
Lower Back
Deadlifts--60
Back Extensions--60
Back
Reverse Fly--60
Thighs
Stiff-Legged Dumbbell Deadlifts--60
Triceps
Dumbbell Triceps Press--60
Shoulders
Standing Dumbbell Press--60
Back
Dumbbell Pullovers--60
Thighs
Forward Lunges--60
Stiff-Legged Deadlifts--60
Shoulders
Lateral Dumbbell Raises--60
Front Dumbbell Raises--60
Seated Barbell Front Press--60
Standing Dumbbell Press--60
Rear Dumbbell Raises--60
Standing Barbell Press--60
Dumbbell Shoulder Press, Staggered Stance--60
30 Degree Dumbbell Raises--60
Decline or Braced Dumbbell Row--60
Shoulder Press with Tubing--60
Standing Alternating Shoulder Scaption--60
Dumbbell Shoulder Press on Swiss Ball--60
Rear Dumbbell Raises, Thumbs Pointing Out--60
Standing Shoulder Pull, External Rotation--60
Reverse Rear Dumbbell Raises--60
Plate Pickup Overhead Lift--60
Standing Alternating Shoulder Press--60
Standing Shoulder Pull, Internal Rotation--60
Lateral Raise with External Rotation--60
Modified Front Dumbbell Raises--60
Standing Shoulder Press, Single-Leg--60
Seated Alternating Dumbbell Scaption--60
Modified Rear Dumbbell Raises--60
Kneeling Prone Scaption on Swiss Ball--60
Kneeling Prone Abduction on Swiss Ball--60
Medicine Ball: Alternating Scoop Toss--60
Alternating Prone Abduction on Swiss Ball--60

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