FIRST MONTH

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:
Lola007 on October 08, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press55 lbs.860
55 lbs.860
55 lbs.860
Flat Bench Dumbbell Flyes15 lbs.1360
15 lbs.1360
Pec Deck Flyes20 lbs.1660
20 lbs.1660
Back
Close-Grip Pulldowns50 lbs.860
50 lbs.860
50 lbs.860
Wide-Grip Front Pulldowns45 lbs.1060
45 lbs.1060
Machine Pullovers20 lbs.1760
20 lbs.1760
Lower Back
Machine Low Back Extensions50 lbs.1060
50 lbs.1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press20 lbs.860
20 lbs.860
20 lbs.860
Lateral Dumbbell Raises5 lbs.1560
5 lbs.1560
Trapezius
Barbell Upright Rows30 lbs.860
30 lbs.860
Dumbbell Shrugs20 lbs.1160
20 lbs.1160
Triceps
One-Dumbbell Triceps Extensions15 lbs.860
15 lbs.860
Rope Extensions20 lbs.1360
20 lbs.1360
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515

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