FREAKFREELOADER'S BODY SCULPTING FOR WOMEN

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:
 Rating: 4.5/5.0
Created By:
freakfreeloader on November 15, 2010
Users:
63 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Thighs, Back, Chest, Shoulders, Calves, Biceps, Triceps, Abs, Trapezius
Workout Length:
7 days
Workout Days:
Monday, Wednesday, Friday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Thighs
Dumbbell Squats--60
--60
Stiff-Legged Dumbbell Deadlifts--60
--60
Back
One-Arm Dumbbell Bent-Over Rows--60
--60
Chest
Dumbbell Flyes--60
--60
Shoulders
Standing Dumbbell Press--60
--60
Calves
Standing Calf Raises--60
--60
Biceps
Standing Dumbbell Curls--60
--60
Triceps
One-Dumbbell Triceps Extensions--60
--60
Abs
Leg Raises--30
--30
Crunches--30
--30
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Treadmill Running0 miles0-
Stretching0 miles0-
Day 3
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Thighs
Seated Machine Leg Press--60
--60
Dumbbell Lunges--60
--60
Calves
Standing Calf Raises--60
--60
Trapezius
Dumbbell Upright Rows--60
--60
Back
Close-Grip Pulldowns--60
--60
Biceps
Seated Hammer Curls--60
--60
Triceps
Triceps Cable Pushdowns--60
--60
Chest
Dumbbell Bench Press--60
--60
Abs
Side Crunches--30
--30
Leg Raises--30
--30
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Upright Stationary Bike0 miles0-
Stretching0 miles0-

Workout routine comments

I am usng Freakfreeloader's Body Sculpting routine. I am 57 yrs and am looking to tone and control weight. I have been working out for 25 yrs. almost on a regular basis. How do I know what amt of weight to use an amt of reps? I also am walking on off days outside and am using free weights for work out at home so I am modifying program for free weights.
 
May 9, 2011 at 5:50pm

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