FIRST DAY

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:

granny_spins on October 13, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Chest, Thighs, Shoulders, Back, Biceps, Calves, Triceps, Abs

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Jumping Rope	0.000 miles	20	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	20 lbs.	10	60
	20 lbs.	10	60
Thighs
Dumbbell Lunges	20 lbs.	10	60
	20 lbs.	10	60
Shoulders
Machine Shoulder Press	50 lbs.	10	60
	50 lbs.	10	60
Back
One-Arm Dumbbell Bent-Over Rows	20 lbs.	10	60
	20 lbs.	10	60
Thighs
Dumbbell Squats	20 lbs.	10	60
	20 lbs.	10	60
Biceps
Machine Preacher Curls	30 lbs.	10	60
	30 lbs.	10	60
Calves
Seated Calf Raises	50 lbs.	10	60
	50 lbs.	max	60
	50 lbs.	10	60
Triceps
Triceps Cable Pushdowns	30 lbs.	10	60
	30 lbs.	10	60
Abs
Reverse Crunches	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
Side Crunches	-	25	30
	-	25	30

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