GET FIT ZANETA

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:

ZDudley87 on November 11, 2013

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Workout Category:

Toning

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	15	30
	-	12	30
	-	10	30
Leg Raises	-	15	30
	-	12	30
	-	10	30
Bridge (Plank)	-	15	30
	-	12	30
	-	10	30
Triceps
One-Arm Dumbbell Kickbacks	-	15	30
	-	12	30
	-	10	30
Triceps Bench Dips	-	15	30
	-	12	30
	-	10	30
Triceps Stretch	-	15	30
	-	12	30
	-	10	30
Chest
Pushups	-	15	30
	-	12	30
	-	10	60
Dumbbell Bench Press	-	15	30
	-	12	30
	-	10	30
Burpees	-	15	30
	-	12	30
	-	10	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls	-	15	30
	-	12	30
	-	10	30
Seated Curls	-	15	30
	-	12	30
	-	10	30
Standing Dumbbell Curls	-	15	30
	-	12	30
	-	10	30
Back
Close-Grip Pulldowns	-	15	30
	-	12	30
	-	10	30
Wide-Grip Front Pulldowns	-	15	30
	-	12	30
	-	10	30
Dumbbell Pullovers	-	15	30
	-	12	30
	-	10	30
Abs
Sit-Ups	-	15	30
	-	12	30
	-	10	30
Knee-Up Crunches	-	15	30
	-	12	30
	-	10	30
High Knees	-	15	30
	-	12	30
	-	10	30

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