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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Rating:
 Unrated
Created By:
Nicole0802 on June 23, 2009
Comments:
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press15 lbs.860
15 lbs.860
15 lbs.860
Flat Bench Dumbbell Flyes12 lbs.1360
12 lbs.1360
12 lbs.1360
Triceps
Lying Triceps Extensions25 lbs.860
25 lbs.860
One-Arm Dumbbell Kickbacks5 lbs.1460
5 lbs.1460
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running4.000 miles46-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Cross-Bench Dumbbell Pullovers12 lbs.1260
12 lbs.1260
12 lbs.1260
One-Arm Dumbbell Bent-Over Rows20 lbs.860
20 lbs.860
20 lbs.860
Biceps
Seated Hammer Curls5 lbs.2060
5 lbs.2060
Standing Alternate Dumbbell Curls15 lbs.860
15 lbs.860
Forearms
Dumbbell Wrist Curls10 lbs.1060
Abs
Crunches-2030
-2030
-2030
Bench Knee Tucks-1530
-1530
-1530

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