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:
krhymes06 on September 27, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms
Description
Supplementary workout to go with Army PT

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press105 lbs.860
105 lbs.860
105 lbs.860
105 lbs.860
Flat Bench Dumbbell Flyes25 lbs.1160
25 lbs.1160
25 lbs.1160
Cable Crossovers20 lbs.1960
20 lbs.1960
20 lbs.1960
Triceps
Machine Triceps Extensions50 lbs.860
50 lbs.860
50 lbs.860
One-Arm Dumbbell Kickbacks10 lbs.1360
10 lbs.1360
Triceps Bench Dips-960
-960
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press190 lbs.1090
190 lbs.1090
190 lbs.1090
190 lbs.1090
Barbell Lunges40 lbs.1090
40 lbs.1090
40 lbs.1090
40 lbs.1090
Stiff-Legged Dumbbell Deadlifts15 lbs.1290
15 lbs.1290
15 lbs.1290
Leg Extensions50 lbs.1390
50 lbs.1390
Calves
Donkey Calf Raises160 lbs.1060
160 lbs.1060
Seated Calf Raises45 lbs.1360
45 lbs.1360
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
-1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515

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