GYM WORKOUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

SierraFaith12 on March 06, 2011

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Cable Curls	35 lbs.	10	60
Seated Hammer Curls	15 lbs.	10	60
Triceps
Triceps Cable Pushdowns	40 lbs.	10	60
One-Arm Dumbbell Kickbacks	20 lbs.	10	60
Shoulders
Lateral Dumbbell Raises	10 lbs.	10	60
Seated Dumbbell Press	20 lbs.	10	60
Trapezius
Dumbbell Upright Rows	15 lbs.	10	60
Barbell Shrugs	30 lbs.	10	60
Back
One-Arm Dumbbell Bent-Over Rows	25 lbs.	10	60
Wide-Grip Front Pulldowns	40 lbs.	10	60
Reverse Fly	10 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	0 miles	10	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Calves
Standing Calf Raises	90 lbs.	10	60
Thighs
Barbell Squats	90 lbs.	10	60
Forward Lunges	-	10	60
Leg Extensions	60 lbs.	10	60
Lying Leg Curls	50 lbs.	10	60
Hip Abduction Machine	60 lbs.	10	60
Hip Adduction Machine	60 lbs.	10	60
Stiff-Legged Dumbbell Deadlifts	25 lbs.	10	60
Seated Machine Leg Press	90 lbs.	10	60
Calves
Calf Presses	90 lbs.	10	60
Thighs
Standing Single-Leg Cable Extensions	30 lbs.	10	60
Swiss Ball Hip Extension and Leg Curl	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0 miles	10	-

No comments have been posted yet.