FIRST COMBO

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:

danie928 on November 03, 2011

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Comments:

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Chest, Back, Biceps, Abs, Thighs, Calves, Lower Back, Shoulders, Forearms

Workout Length:

21 days

Workout Days:

No preference

Description

Just beginning. Not sure how this will work for me

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
Back
Close-Grip Pulldowns	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Biceps
Machine Preacher Curls	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Abs
Machine Crunches	30 lbs.	12	30
	30 lbs.	12	30
	30 lbs.	12	30
Machine Side Twists	30 lbs.	10	30
	30 lbs.	10	30
	30 lbs.	10	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	20	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Hip Abduction Machine	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Hip Adduction Machine	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Lying Leg Curls	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Abs
Machine Crunches	30 lbs.	12	30
	30 lbs.	12	30
	30 lbs.	12	30
Machine Side Twists	30 lbs.	12	30
	30 lbs.	12	30
	30 lbs.	12	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Rowing Machine	200 miles	0	-

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