DAMAMA'S KICK-BUTT DAY

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:

DaMama on January 24, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	30 lbs.	10	60
Flat Bench Dumbbell Flyes	20 lbs.	10	60
Back
One-Arm Dumbbell Bent-Over Rows	8 lbs.	10	60
Shoulders
Front Dumbbell Raises	8 lbs.	10	60
Thighs
Hip Adduction Machine	80 lbs.	10	60
Hip Abduction Machine	90 lbs.	10	60
Seated Machine Leg Press	90 lbs.	10	60
Biceps
Seated Curls	10 lbs.	10	60
Triceps
One-Arm Dumbbell Kickbacks	8 lbs.	10	60
Dumbbell Lying Triceps Extensions	8 lbs.	10	60
Abs
Ball Crunches	-	30	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	0	-

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