FINAL PLAN

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:

Nicole0802 on June 23, 2009

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Workout Category:

Strength Training Only

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Chest, Triceps, Abs, Back, Biceps, Forearms, Shoulders, Trapezius

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	15 lbs.	8	60
	15 lbs.	8	60
	15 lbs.	8	60
Flat Bench Dumbbell Flyes	12 lbs.	13	60
	12 lbs.	13	60
	12 lbs.	13	60
Triceps
Lying Triceps Extensions	25 lbs.	8	60
	25 lbs.	8	60
One-Arm Dumbbell Kickbacks	5 lbs.	14	60
	5 lbs.	14	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	4.000 miles	46	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Cross-Bench Dumbbell Pullovers	12 lbs.	12	60
	12 lbs.	12	60
	12 lbs.	12	60
One-Arm Dumbbell Bent-Over Rows	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
Biceps
Seated Hammer Curls	5 lbs.	20	60
	5 lbs.	20	60
Standing Alternate Dumbbell Curls	15 lbs.	8	60
	15 lbs.	8	60
Forearms
Dumbbell Wrist Curls	10 lbs.	10	60
Abs
Crunches	-	20	30
	-	20	30
	-	20	30
Bench Knee Tucks	-	15	30
	-	15	30
	-	15	30

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