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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:

lbolden1964 on March 19, 2017

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

Workout Length:

5 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Seated Machine Leg Press	-	max	0
Leg Extensions	-	max	0
Seated Leg Curls	-	max	0
Lower Back
Machine Low Back Extensions	-	max	0
Thighs
Hip Abduction Machine	-	max	0
Hip Adduction Machine	-	max	0
Abs
Machine Crunches	-	-	0
Rotary Torso Machine	-	-	0
Back
Machine Seated Rows	-	max	0
Biceps
Machine Preacher Curls	-	max	0
Triceps
Machine Triceps Extensions	-	max	0
Back
Machine Pulldown	-	max	0
Chest
Machine Chest Press	-	max	0
Shoulders
Machine Lateral Raises	-	max	0

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 5%	0 miles	0	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Seated Machine Leg Press	-	max	0
Leg Extensions	-	max	0
Seated Leg Curls	-	max	0
Lower Back
Machine Low Back Extensions	-	max	0
Thighs
Hip Abduction Machine	-	max	0
Hip Adduction Machine	-	max	0
Abs
Machine Crunches	-	-	0
Rotary Torso Machine	-	-	0
Back
Machine Seated Rows	-	max	0
Biceps
Machine Preacher Curls	-	max	0
Triceps
Machine Triceps Extensions	-	max	0
Back
Machine Pulldown	-	max	0
Chest
Machine Chest Press	-	max	0
Shoulders
Machine Lateral Raises	-	max	0

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 5%	0 miles	0	0

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