DINA STRENGTH/CARDIO

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

Dina on April 26, 2009

Users:

40 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Chest, Shoulders, Biceps, Triceps, Thighs, Lower Back, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	55 lbs.	25	60
Shoulders
Machine Shoulder Press	20 lbs.	20	60
Machine Lateral Raises	20 lbs.	20	60
Biceps
Machine Preacher Curls	20 lbs.	20	60
Triceps
Machine Triceps Extensions	25 lbs.	20	60
Thighs
Hip Abduction Machine	55 lbs.	35	60
Hip Adduction Machine	55 lbs.	35	60
Leg Extensions	50 lbs.	35	60
Lower Back
Machine Low Back Extensions	60 lbs.	50	60
Abs
Knee to Chest Crunches	-	35	30
Knee-Up Crunches	-	35	30
Leg Raises	-	35	30
Machine Crunches	-	50	30
V Sit-Ups	-	35	30
Hanging Leg Raises	-	20	30
Hanging Knee Tucks	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	4.000 miles	60	-
	2.000 miles	15	-

This is something I can start with good program

Teebag

January 24, 2010 at 11:55pm

looks like a good work out,will start it today

anapaolam

January 12, 2010 at 12:17pm

del_gram1969_2203789
72 F

sarah_alanna
36 F

Papa38
34 M

RoseBud79
44 F

Black2
66 M