GET ME STRONG

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
LoveRed
Rating:
 Unrated
Created By:
LoveRed on December 23, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Shoulders, Trapezius, Triceps, Abs, Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Barbell Front Press60 lbs.1290
60 lbs.1290
60 lbs.1290
Seated Dumbbell Press25 lbs.1290
25 lbs.1290
25 lbs.1290
Trapezius
Barbell Upright Rows45 lbs.1090
45 lbs.1090
45 lbs.1090
Triceps
Triceps Cable Pushdowns40 lbs.1290
40 lbs.1290
40 lbs.1290
Lying Triceps Extensions45 lbs.1290
45 lbs.1290
45 lbs.1290
Triceps Parallel-Bar Dips-max60
-max60
-max60
Abs
Reverse Crunches-2530
-2530
-2530
Crunches-2530
-2530
-2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles0-
Stairclimbing Machine0.000 miles0-
Outdoor Running0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Reverse Crunches-2530
-2530
-2530
Crunches-2530
-2530
-2530
Back
Cleans60 lbs.8120
60 lbs.8120
60 lbs.8120
Wide Grip Front Chin-Ups-max60
-max60
-max60
Seated Cable Rows85 lbs.1090
85 lbs.1090
85 lbs.1090
Wide-Grip Behind-The-Neck Pulldowns80 lbs.1090
80 lbs.1090
80 lbs.1090
One-Arm Dumbbell Bent-Over Rows30 lbs.1090
30 lbs.1090
30 lbs.1090
Bent-Over Barbell Rows50 lbs.1090
50 lbs.1090
50 lbs.1090
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles0-

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