FRI - WEIGHT TRAINING

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:
carrigan94 on May 05, 2010
Users:
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Thighs, Back, Chest, Shoulders, Triceps, Calves, Trapezius, Biceps, Abs

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Workout Routine Sample

Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats70 lbs.1060
70 lbs.1060
70 lbs.1060
Stiff-Legged Deadlifts20 lbs.1060
20 lbs.1060
20 lbs.1060
Back
Seated Cable Rows30 lbs.1060
30 lbs.1060
30 lbs.1060
Chest
Incline Dumbbell Press12 lbs.1060
12 lbs.1060
12 lbs.1060
Back
Close-Grip Pulldowns40 lbs.1060
40 lbs.1060
40 lbs.1060
Shoulders
Standing Barbell Press20 lbs.1060
20 lbs.1060
20 lbs.1060
Triceps
Triceps Bench Dips-1560
-1560
-1560
Calves
Standing Calf Raises70 lbs.1060
70 lbs.1060
70 lbs.1060
Trapezius
Barbell Shrugs20 lbs.1060
20 lbs.1060
20 lbs.1060
20 lbs.1060
20 lbs.1060
20 lbs.1060
Biceps
Incline Dumbbell Curls10 lbs.1060
10 lbs.1060
10 lbs.1060
Day 5
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Bent-Over Barbell Rows20 lbs.1060
20 lbs.1060
20 lbs.1060
Chest
Barbell Bench Press50 lbs.1060
50 lbs.1060
50 lbs.1060
Back
Wide-Grip Front Pulldowns40 lbs.1060
40 lbs.1060
40 lbs.1060
Shoulders
Seated Behind-The-Neck Press20 lbs.1060
20 lbs.1060
20 lbs.1060
Biceps
Standing Alternate Dumbbell Curls10 lbs.1060
10 lbs.1060
10 lbs.1060
Triceps
Lying Triceps Extensions10 lbs.1060
10 lbs.1060
10 lbs.1060
Thighs
Dumbbell Lunges10 lbs.1060
10 lbs.1060
10 lbs.1060
Abs
Hanging Knee Tucks-1030
-1030
-1030

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