DAY 2

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:

BCohn20 on February 22, 2009

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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 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	120 lbs.	10	60
	130 lbs.	10	60
Smith Machine Squats	55 lbs.	10	60
	55 lbs.	10	60
Leg Extensions	40 lbs.	10	60
	40 lbs.	10	60
Lying Leg Curls	30 lbs.	10	60
	30 lbs.	10	60
Hip Adduction Machine	35 lbs.	10	60
	40 lbs.	10	60
Hip Abduction Machine	35 lbs.	10	60
	40 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	10	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Bench Knee Tucks	-	15	30
	-	15	30
Roman Chair Oblique Twists	-	26	30
	-	20	30
V Sit-Ups	-	25	30
	-	20	30
Biceps
EZ Curl Bar Curls	-	10	60
	-	8	60
Machine Preacher Curls	-	10	60
	-	8	60
Chest
Flat Bench Dumbbell Flyes	-	10	60
	-	8	60
Pushups	-	12	60
	-	10	60
Triceps
Triceps Cable Pushdowns	-	10	60
	-	8	60
Machine Triceps Dips	-	10	60
	-	8	60
Shoulders
Front Dumbbell Raises	5 lbs.	12	60
	5 lbs.	10	60
Lateral Dumbbell Raises	5 lbs.	12	60
	5 lbs.	10	60
Machine Shoulder Press	-	10	60
	-	8	60
Lower Back
Good Mornings	-	10	60
	-	8	60
Trapezius
Barbell Upright Rows	-	10	60
	-	8	60
Back
Close-Grip Pulldowns	-	10	60
	-	8	60
	-	6	60
Machine Seated Rows	-	10	60
	-	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Easy Run	0.000 miles	10	-
Medium Run	0.000 miles	10	-
Easy Run	0.000 miles	10	-

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