DRAGONLADY'S SATURDAY WORKOUT

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:

dragonlady004 on September 12, 2014

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Workout Category:

Circuit Training

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Abs, Thighs, Biceps, Back, Shoulders, Trapezius, Triceps, Calves, Chest

Workout Length:

7 days

Workout Days:

Saturday

Description

left off Saturday on main work out...

Saturday is weights and flexability

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Workout Routine Sample

Day 6

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	10	30
	-	10	30
Thighs
Leg Extensions	40 lbs.	10	60
	40 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	10	60
	20 lbs.	10	60
Back
One-Arm Dumbbell Bent-Over Rows	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Shoulders
Lateral Dumbbell Raises	20 lbs.	10	60
	20 lbs.	10	60
Thighs
Lying Leg Curls	40 lbs.	10	60
	40 lbs.	10	60
Trapezius
Barbell Upright Rows	20 lbs.	10	60
	20 lbs.	10	60
Triceps
Dumbbell Triceps Press	20 lbs.	10	60
	20 lbs.	10	60
Calves
Standing Calf Raise (no weight)	-	10	60
	-	10	60
Chest
Wide Grip Upper Chest Bench Press	80 lbs.	10	60
	80 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Yoga Routine: Flexibility	0 miles	30	-

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