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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:

Jamie923 on December 09, 2014

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

Workout Length:

2 days

Workout Days:

No preference

Description

My starting workout

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	30 lbs.	10	60
Pec Deck Flyes	40 lbs.	8	60
Back
Wide-Grip Front Pulldowns	40 lbs.	10	60
Biceps
Machine Preacher Curls	25 lbs.	8	60
Triceps
Hammer Strength Seated Dip Press	45 lbs.	8	60
Abs
Machine Crunches	60 lbs.	10	30
Shoulders
Machine Shoulder Press	25 lbs.	8	60
Lower Back
Machine Low Back Extensions	45 lbs.	8	60
Thighs
Seated Machine Leg Press	30 lbs.	10	60
Calves
Seated Calf Raises	30 lbs.	10	60
Thighs
Seated Leg Curls	60 lbs.	10	60
Leg Extensions	30 lbs.	8	60
Back
Machine Seated Rows	70 lbs.	10	60
Thighs
Glute Machine Press	70 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Tabata Interval	0 miles	4	-
Treadmill Walk: Incline 0%	0.5 miles	11	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	25	30
Side Crunches	-	25	30
	-	25	30
Reverse Crunches	-	25	30

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