GERI'S WORKOUT PLAN

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:

Geri-Fl on October 27, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 7%	0 miles	20	-
Treadmill Run: Incline 3%	0 miles	20	-
	0 miles	10	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	15 lbs.	12	60
	15 lbs.	12	60
Thighs
Dumbbell Squats	15 lbs.	12	60
	15 lbs.	12	60
Chest
Dumbbell Flyes	15 lbs.	10	60
	15 lbs.	10	60
Thighs
Dumbbell Squats	15 lbs.	12	60
	15 lbs.	12	60
Shoulders
Dumbbell Shoulder Press, Staggered Stance	15 lbs.	8	60
	15 lbs.	8	60
Thighs
Dumbbell Lunges	15 lbs.	12	60
	15 lbs.	12	60
Shoulders
Lateral Dumbbell Raises	10 lbs.	6	60
	10 lbs.	6	60
Lower Back
Deadlifts	10 lbs.	12	60
	10 lbs.	12	60
Back
One-Arm Dumbbell Bent-Over Rows	15 lbs.	12	60
	15 lbs.	12	60
Calves
One-Leg Dumbbell Calf Raises	10 lbs.	12	60
	10 lbs.	12	60
Back
Dumbbell Pullovers	15 lbs.	10	60
	15 lbs.	10	60
Thighs
Glute Machine Press	-	25	60
	-	25	60
Triceps
One-Dumbbell Triceps Extensions	15 lbs.	12	60
	15 lbs.	12	60
Abs
Weighted Crunch	10 lbs.	25	30
	10 lbs.	25	30
Triceps
One-Arm Dumbbell Kickbacks	5 lbs.	10	60
	5 lbs.	10	60
Abs
Russian Twist	-	50	30
	-	50	30
Thighs
Hip Abduction Machine	-	25	60
	-	25	60
Hip Adduction Machine	-	25	60
	-	25	60
Biceps
Standing Dumbbell Curls	15 lbs.	8	60
	15 lbs.	8	60
Abs
Roman Chair Sit-Ups	-	25	30
	-	25	30
Biceps
Seated Hammer Curls	15 lbs.	8	60
	15 lbs.	8	60
Abs
Roman Chair Sit-Ups	-	25	30
	-	25	30
Chest
Pushups	-	10	60
	-	10	60
Triceps
Triceps Bench Dips	-	10	60
	-	10	60

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