GYM WORKOUT 1

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:

Barbjane on November 11, 2009

Users:

Comments:

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

Tags:

toning, weight loss, conditioning

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Bridge (Plank)	-	1	30
	-	1	30
	-	1	30
Machine Crunches	-	15	30
	-	15	30
	-	15	30
	-	15	30
	-	15	30
Machine Side Twists	50 lbs.	15	30
	50 lbs.	15	30
	50 lbs.	15	30
	50 lbs.	15	30
Reverse Crunches	-	15	30
	-	15	30
	-	15	30
Back
Lat Pulldown with Neutral Grip	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Machine Seated Rows	45 lbs.	15	60
	45 lbs.	15	60
	45 lbs.	15	60
Biceps
Machine Preacher Curls	35 lbs.	15	60
	35 lbs.	15	60
	35 lbs.	15	60
	35 lbs.	15	60
Calves
Calf Presses	50 lbs.	15	60
	50 lbs.	15	60
	50 lbs.	15	60
	50 lbs.	15	60
Shoulders
30 Degree Dumbbell Raises	5 lbs.	15	60
	5 lbs.	15	60
	5 lbs.	15	60
Machine Rear Deltoid Extensions	45 lbs.	15	60
	45 lbs.	15	60
	45 lbs.	15	60
	45 lbs.	15	60
Lower Back
Back Extensions	-	15	60
	-	15	60
	-	15	60
	-	15	60
Triceps
Rope Extensions	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	35	-

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