DEE'S BACK & BI

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:

Dliddellns on August 09, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Advanced

Target Gender:

Women

Body Parts:

Back, Biceps, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Seated Cable Rows	50 lbs.	20	60
	60 lbs.	15	60
	70 lbs.	10	60
T-Bar Rows	45 lbs.	12	60
	55 lbs.	12	60
	65 lbs.	12	60
Machine Pullovers	20 lbs.	15	60
	40 lbs.	12	60
	60 lbs.	12	60
Wide-Grip Front Pulldowns	50 lbs.	20	60
	60 lbs.	15	60
	70 lbs.	10	60
Close-Grip Pulldowns	50 lbs.	20	60
	60 lbs.	15	60
	70 lbs.	10	60
Biceps
Standing Barbell Curls	25 lbs.	21	60
	25 lbs.	21	60
	25 lbs.	21	60
Cable Curls	40 lbs.	15	60
	45 lbs.	12	60
	50 lbs.	12	60
Abs
Hanging Knee Tucks	-	40	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stairclimbing Machine	0.000 miles	30	-

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