MY PLAN

Use this Workout Plan

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:

Rayna6916 on May 15, 2010

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1 (Find someone using this workout plan)

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Bicycle Crunches	-	10	0
	-	10	0
	-	10	0
	-	10	0
	-	10	0
	-	10	0
Lower Back
Back Extension: Ground	-	max	120
	-	max	120
	-	max	120
Thighs
Angled Leg Press	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60
Leg Extensions	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	60
Lying Leg Curls	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
	30 lbs.	30	60
	-	30	60
	30 lbs.	30	60
Hip Adduction Machine	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Hip Abduction Machine	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Abs
Machine Crunches	40 lbs.	30	30
	40 lbs.	30	30
	40 lbs.	30	30
	40 lbs.	30	30
	40 lbs.	30	30
	40 lbs.	30	30
Crunch Twists	-	10	30
	-	10	30
	-	10	30
	-	10	30
Machine Side Twists	40 lbs.	30	30
	40 lbs.	30	30
	40 lbs.	30	30
	40 lbs.	30	30
	40 lbs.	30	30
	40 lbs.	30	30
Back
Machine Pullovers	40 lbs.	30	60
	40 lbs.	30	60
	40 lbs.	30	60
	40 lbs.	30	60
	40 lbs.	30	60
	40 lbs.	30	60
Gravitron Assisted Pull Up Machine	-	50	60
	-	50	60
	-	50	60
	-	50	60
	-	50	60
	-	50	60
Biceps
Machine Preacher Curls	30 lbs.	30	60
	30 lbs.	30	60
	30 lbs.	30	60
	30 lbs.	30	60
	30 lbs.	30	60
	30 lbs.	30	60
Calves
Standing Calf Raises	10 lbs.	10	60
	10 lbs.	10	60
Seated Calf Raises	10 lbs.	10	60
	10 lbs.	10	60
Calf Presses	10 lbs.	10	60
	10 lbs.	10	60
Chest
Machine Chest Press	40 lbs.	30	60
	40 lbs.	30	60
	40 lbs.	30	60
	40 lbs.	30	60
	40 lbs.	30	60
	40 lbs.	30	60
Machine Incline Chest Press	10 lbs.	10	60
	10 lbs.	10	60
Burpees	-	10	60
	-	10	60
Shoulders
Machine Shoulder Press	30 lbs.	30	60
	30 lbs.	30	60
	30 lbs.	30	60
	30 lbs.	30	60
Machine Lateral Raises	20 lbs.	20	60
	20 lbs.	20	60
	20 lbs.	20	60
	20 lbs.	20	60
Machine Rear Deltoid Extensions	30 lbs.	30	60
	30 lbs.	30	60
	30 lbs.	30	60
	30 lbs.	30	60
Shoulder Press Pushup	-	10	60
	-	10	60
Triceps
Machine Triceps Extensions	30 lbs.	30	60
	30 lbs.	30	60
	30 lbs.	30	60
	30 lbs.	30	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	30	-
	0.000 miles	30	-
Stairclimbing Machine	0.000 miles	30	-
	0.000 miles	30	-
Recumbent Stationary Bike	0.000 miles	30	-
	0.000 miles	30	-
Interval Cardio	0.000 miles	30	-
	0.000 miles	30	-
Rowing Machine	0.000 miles	10	-
	0.000 miles	10	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Reverse Crunches	-	10	0
Bicycle Crunches	-	10	0
Bench Knee Tucks	-	10	0
Lower Back
Back Extension: Ground	-	max	120
Thighs
Angled Leg Press	90 lbs.	10	60
	90 lbs.	10	60
Smith Machine Squats	35 lbs.	10	60
	35 lbs.	10	60
Leg Extensions	30 lbs.	10	60
	30 lbs.	10	60
Lying Leg Curls	20 lbs.	10	60
	20 lbs.	10	60
Hip Adduction Machine	25 lbs.	10	60
	25 lbs.	10	60
Hip Abduction Machine	25 lbs.	10	60
	25 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	0	-

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