DALTON1

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:

courtneyd on November 25, 2009

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Workout Category:

Circuit Training

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Thighs, Chest, Abs, Biceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Squats: Body Weight	-	25	60
	-	25	60
Hip Abduction Machine	45 lbs.	15	60
	45 lbs.	15	60
Hip Adduction Machine	45 lbs.	15	60
	45 lbs.	15	60
Leg Extensions	60 lbs.	15	60
	60 lbs.	15	60
Chest
Machine Chest Press	15 lbs.	12	60
Abs
Machine Crunches	50 lbs.	15	30
	50 lbs.	15	30
	50 lbs.	15	30
Biceps
Machine Preacher Curls	35 lbs.	15	60
	35 lbs.	15	60
Abs
Machine Side Twists	-	25	60
	-	25	60
	-	25	60
	-	25	60

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	25	30
	-	25	30
Flutter Kicks	-	25	30
	-	25	30
Thighs
Hip Abduction Machine	35 lbs.	15	60
	35 lbs.	15	60
Hip Adduction Machine	35 lbs.	15	60
	35 lbs.	15	60
Abs
Machine Crunches	69 lbs.	15	30
	69 lbs.	15	30
Roman Chair Oblique Twists	-	25	30
	-	25	30
Machine Side Twists	-	25	30
	-	25	30
	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	20	-

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