DIAL

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:

dial.erin on November 07, 2011

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Chest, Abs, Back, Triceps

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	30 lbs.	15	30
	30 lbs.	15	30
	30 lbs.	15	30
Abs
Crunches	-	15	30
	-	15	30
	-	15	30
Back
Reverse Fly	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Abs
Crunches	-	15	30
	-	15	30
	-	15	30
Chest
Pec Deck Flyes	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Abs
Reverse Crunches	-	15	30
	-	15	30
	-	15	30
Back
Stretch Band High Woodchops	-	30	60
	-	30	60
	-	30	60
Abs
Reverse Crunches	-	10	30
	-	10	30
	-	10	30
Triceps
Machine Triceps Dips	90 lbs.	15	60
	90 lbs.	15	60
	90 lbs.	10	60
Abs
Incline Sit-Ups	-	7	30
	-	10	30
	-	5	30
Back
Split Stance Dumbbell Row	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Abs
Incline Sit-Ups	-	7	30
	-	10	30
	-	5	30
Back
Machine Pullovers	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Abs
Side Crunches	-	15	30
	-	15	30
	-	15	30
Hanging Leg Raises	-	10	30
	-	10	30

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