This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
myquest
Rating:
 Unrated
Created By:
myquest on March 05, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Shoulders, Abs, Thighs, Biceps, Chest, Trapezius

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Machine Shoulder Press5 lbs.1560
5 lbs.1560
Abs
Machine Crunches5 lbs.1560
5 lbs.1560
Thighs
Leg Extensions5 lbs.2060
5 lbs.2060
Single-Leg Press5 lbs.-60
--60
Biceps
Machine Preacher Curls--60
--60
Thighs
Hip Abduction Machine5 lbs.-60
--60
Chest
Machine Chest Press5 lbs.-60
--60
Thighs
Smith Machine Squats5 lbs.-60
--60
Trapezius
Dumbbell Shrugs5 lbs.-60
5 lbs.1760
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Brisk Walk0.250 miles15-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Machine Shoulder Press5 lbs.1560
5 lbs.1560
Abs
Machine Crunches5 lbs.1560
5 lbs.1560
Thighs
Leg Extensions5 lbs.2060
5 lbs.2060
Single-Leg Press5 lbs.-60
--60
Biceps
Machine Preacher Curls--60
--60
Thighs
Hip Abduction Machine5 lbs.-60
--60
Chest
Machine Chest Press5 lbs.-60
--60
Thighs
Smith Machine Squats5 lbs.-60
--60
Trapezius
Dumbbell Shrugs5 lbs.-60
5 lbs.1760
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Brisk Walk0.250 miles15-

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