This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
Rayna6916 on May 15, 2010
Comments:
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Bicycle Crunches-100
-100
-100
-100
-100
-100
Lower Back
Back Extension: Ground-max120
-max120
-max120
Thighs
Angled Leg Press90 lbs.1060
90 lbs.1060
90 lbs.1060
90 lbs.1060
90 lbs.1060
90 lbs.1060
90 lbs.1060
90 lbs.1060
90 lbs.1060
Leg Extensions30 lbs.1060
30 lbs.1060
30 lbs.1060
30 lbs.1060
30 lbs.1060
30 lbs.1060
30 lbs.2060
30 lbs.2060
30 lbs.2060
Lying Leg Curls20 lbs.1060
20 lbs.1060
20 lbs.1060
20 lbs.1060
20 lbs.1060
20 lbs.1060
30 lbs.3060
-3060
30 lbs.3060
Hip Adduction Machine25 lbs.1060
25 lbs.1060
25 lbs.1060
25 lbs.1060
25 lbs.1060
25 lbs.1060
25 lbs.1060
25 lbs.1060
25 lbs.1060
Hip Abduction Machine25 lbs.1060
25 lbs.1060
25 lbs.1060
25 lbs.1060
25 lbs.1060
25 lbs.1060
25 lbs.1060
25 lbs.1060
25 lbs.1060
Abs
Machine Crunches40 lbs.3030
40 lbs.3030
40 lbs.3030
40 lbs.3030
40 lbs.3030
40 lbs.3030
Crunch Twists-1030
-1030
-1030
-1030
Machine Side Twists40 lbs.3030
40 lbs.3030
40 lbs.3030
40 lbs.3030
40 lbs.3030
40 lbs.3030
Back
Machine Pullovers40 lbs.3060
40 lbs.3060
40 lbs.3060
40 lbs.3060
40 lbs.3060
40 lbs.3060
Gravitron Assisted Pull Up Machine-5060
-5060
-5060
-5060
-5060
-5060
Biceps
Machine Preacher Curls30 lbs.3060
30 lbs.3060
30 lbs.3060
30 lbs.3060
30 lbs.3060
30 lbs.3060
Calves
Standing Calf Raises10 lbs.1060
10 lbs.1060
Seated Calf Raises10 lbs.1060
10 lbs.1060
Calf Presses10 lbs.1060
10 lbs.1060
Chest
Machine Chest Press40 lbs.3060
40 lbs.3060
40 lbs.3060
40 lbs.3060
40 lbs.3060
40 lbs.3060
Machine Incline Chest Press10 lbs.1060
10 lbs.1060
Burpees-1060
-1060
Shoulders
Machine Shoulder Press30 lbs.3060
30 lbs.3060
30 lbs.3060
30 lbs.3060
Machine Lateral Raises20 lbs.2060
20 lbs.2060
20 lbs.2060
20 lbs.2060
Machine Rear Deltoid Extensions30 lbs.3060
30 lbs.3060
30 lbs.3060
30 lbs.3060
Shoulder Press Pushup-1060
-1060
Triceps
Machine Triceps Extensions30 lbs.3060
30 lbs.3060
30 lbs.3060
30 lbs.3060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles30-
0.000 miles30-
Stairclimbing Machine0.000 miles30-
0.000 miles30-
Recumbent Stationary Bike0.000 miles30-
0.000 miles30-
Interval Cardio0.000 miles30-
0.000 miles30-
Rowing Machine0.000 miles10-
0.000 miles10-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Reverse Crunches-100
Bicycle Crunches-100
Bench Knee Tucks-100
Lower Back
Back Extension: Ground-max120
Thighs
Angled Leg Press90 lbs.1060
90 lbs.1060
Smith Machine Squats35 lbs.1060
35 lbs.1060
Leg Extensions30 lbs.1060
30 lbs.1060
Lying Leg Curls20 lbs.1060
20 lbs.1060
Hip Adduction Machine25 lbs.1060
25 lbs.1060
Hip Abduction Machine25 lbs.1060
25 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles0-

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