FLABULOUS

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:

jenbuf on March 23, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

Description

Created for my workout homies.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	20	30
	-	20	30
	-	20	30
Bench Knee Tucks	-	20	30
	-	20	30
	-	20	30
Side Crunches	-	15	30
	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadclimber Machine	0 miles	30	-
Sprints	0 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Seated Hammer Curls	-	20	0
Triceps
One-Arm Dumbbell Kickbacks	-	20	60
Biceps
Seated Hammer Curls	-	20	0
Triceps
One-Arm Dumbbell Kickbacks	-	20	60
Back
Machine Seated Rows	-	20	60
	-	20	60
	-	20	120
Gravitron Assisted Pull Up Machine	-	15	60
	-	15	60
	-	15	60
Chest
Barbell Bench Press	45 lbs.	15	60
	45 lbs.	15	60
	45 lbs.	15	60
Flat Bench Dumbbell Flyes	-	20	60
	-	20	60
	-	20	60
Shoulders
Front Dumbbell Raises	-	20	0
Cross-Body Cable Raises	-	20	60
Front Dumbbell Raises	-	20	60
Cross-Body Cable Raises	-	20	60
Thighs
Cable Hip Abductions	-	15	60
	-	15	60
	-	15	60
Seated Machine Leg Press	-	20	60
	-	20	60
	-	20	60

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

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