FULL BODY (SONYA TFRC)

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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Stopping on January 21, 2018

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Chest, Thighs, Back, Biceps, Triceps, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Exercise Time	Rest (sec.)
Chest
Barbell Bench Press	55 lbs.	12	-	60
	60 lbs.	10	-	60
	60 lbs.	8	-	60
Thighs
Smith Machine Squats	55 lbs.	12	-	90
	55 lbs.	10	-	90
	55 lbs.	8	-	90
Back
Wide-Grip Front Pulldowns	40 lbs.	12	-	60
	45 lbs.	10	-	60
	45 lbs.	8	-	60
Biceps
Standing Barbell Curls	25 lbs.	12	-	60
	25 lbs.	10	-	60
Triceps
Triceps Cable Pushdowns	20 lbs.	12	-	60
	20 lbs.	10	-	60
Abs
Crunches	-	15	-	30
	-	12	-	30
Bench Knee Tucks	-	15	-	30
	-	12	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	5

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