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:
BCohn20 on February 22, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Abs, Lower Back, Thighs, Biceps, Chest, Triceps, Shoulders, Trapezius

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Workout Routine Sample

Day 1
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 Press120 lbs.1060
130 lbs.1060
Smith Machine Squats55 lbs.1060
55 lbs.1060
Leg Extensions40 lbs.1060
40 lbs.1060
Lying Leg Curls30 lbs.1060
30 lbs.1060
Hip Adduction Machine35 lbs.1060
40 lbs.1060
Hip Abduction Machine35 lbs.1060
40 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles10-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Bench Knee Tucks-1530
-1530
Roman Chair Oblique Twists-2630
-2030
V Sit-Ups-2530
-2030
Biceps
EZ Curl Bar Curls-1060
-860
Machine Preacher Curls-1060
-860
Chest
Flat Bench Dumbbell Flyes-1060
-860
Pushups-1260
-1060
Triceps
Triceps Cable Pushdowns-1060
-860
Machine Triceps Dips-1060
-860
Shoulders
Front Dumbbell Raises5 lbs.1260
5 lbs.1060
Lateral Dumbbell Raises5 lbs.1260
5 lbs.1060
Machine Shoulder Press-1060
-860
Lower Back
Good Mornings-1060
-860
Trapezius
Barbell Upright Rows-1060
-860
Back
Close-Grip Pulldowns-1060
-860
-660
Machine Seated Rows-1060
-860
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Easy Run0.000 miles10-
Medium Run0.000 miles10-
Easy Run0.000 miles10-

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