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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Created By:

Lola007 on October 08, 2009

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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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Press	55 lbs.	8	60
	55 lbs.	8	60
	55 lbs.	8	60
Flat Bench Dumbbell Flyes	15 lbs.	13	60
	15 lbs.	13	60
Pec Deck Flyes	20 lbs.	16	60
	20 lbs.	16	60
Back
Close-Grip Pulldowns	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Wide-Grip Front Pulldowns	45 lbs.	10	60
	45 lbs.	10	60
Machine Pullovers	20 lbs.	17	60
	20 lbs.	17	60
Lower Back
Machine Low Back Extensions	50 lbs.	10	60
	50 lbs.	10	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
Lateral Dumbbell Raises	5 lbs.	15	60
	5 lbs.	15	60
Trapezius
Barbell Upright Rows	30 lbs.	8	60
	30 lbs.	8	60
Dumbbell Shrugs	20 lbs.	11	60
	20 lbs.	11	60
Triceps
One-Dumbbell Triceps Extensions	15 lbs.	8	60
	15 lbs.	8	60
Rope Extensions	20 lbs.	13	60
	20 lbs.	13	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

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