FOCUSED

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

Sadiebaby on January 02, 2010

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Abs, Biceps, Triceps

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Bicycle Crunches	-	15	30
	-	15	30
	-	15	30
Crunch Twists	-	15	30
	-	15	30
	-	15	30
Crunches	-	15	30
	-	15	30
	-	15	30
Incline Sit-Ups	-	15	30
	-	15	30
	-	15	30
Machine Crunches	25 lbs.	15	30
	25 lbs.	15	30
	25 lbs.	15	30
Side Crunches	-	15	30
	-	15	30
	-	15	30
Biceps
Barbell One-Arm Biceps Curl	-	12	60
	-	12	60
	-	12	60
EZ Curl Bar Curls	-	12	60
	-	12	60
	-	12	60
Incline Dumbbell Curls	-	12	60
	-	12	60
	-	12	60
Machine Preacher Curls	-	12	60
	-	12	60
	-	12	60
Standing Alternate Dumbbell Curls	-	12	60
	-	12	60
	-	12	60
Standing Barbell Curls	-	12	60
	-	12	60
	-	12	60
Triceps
Bent-Over Triceps Cable Extension	-	12	60
	-	12	60
	-	12	60
Lying Triceps Extensions	-	12	60
	-	12	60
	-	12	60
Machine Triceps Dips	-	12	60
	-	12	60
	-	12	60
One-Arm Dumbbell Extensions	-	12	60
	-	12	60
	-	12	60
Single-Arm Lying Triceps Extension	-	12	60
	-	12	60
	-	12	60
Triceps Bench Dips	-	12	60
	-	12	60
	-	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Brisk Walk	0.000 miles	0	-

No comments have been posted yet.