FULL BODY - HEAVY

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:

wallynarvaez on January 05, 2010

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	190 lbs.	12	60
	195 lbs.	10	60
	200 lbs.	8	60
	210 lbs.	6	60
Hip Abduction Machine	90 lbs.	12	60
	95 lbs.	10	60
	100 lbs.	8	60
	105 lbs.	6	60
Hip Adduction Machine	90 lbs.	12	60
	100 lbs.	10	60
	110 lbs.	8	60
	120 lbs.	6	60
Shoulders
Machine Shoulder Press	60 lbs.	12	60
	65 lbs.	10	60
	70 lbs.	8	60
	75 lbs.	6	60
Back
Seated Cable Pulldowns	85 lbs.	12	60
	90 lbs.	10	60
	95 lbs.	8	60
	100 lbs.	6	60
Calves
Seated Calf Raises	235 lbs.	20	60
	240 lbs.	15	60
Triceps
Machine Triceps Dips	85 lbs.	12	60
	90 lbs.	10	60
	95 lbs.	8	60
	100 lbs.	6	60
Biceps
Machine Preacher Curls	30 lbs.	12	60
	35 lbs.	10	60
	40 lbs.	8	60
Thighs
Single-Leg Press	90 lbs.	12	60
	95 lbs.	10	60
	100 lbs.	8	60
	110 lbs.	6	60
Chest
Machine Chest Press	55 lbs.	12	60
	60 lbs.	10	60
	65 lbs.	8	60
	70 lbs.	6	60
Abs
Machine Crunches	50 lbs.	100	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	5	-

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