This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
mar924lauren on October 07, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press40 lbs.860
40 lbs.860
40 lbs.860
Flat Bench Dumbbell Flyes8 lbs.1460
8 lbs.1460
Incline Dumbbell Flyes8 lbs.1060
8 lbs.1060
Triceps
One-Dumbbell Triceps Extensions10 lbs.860
10 lbs.860
Rope Extensions10 lbs.1660
10 lbs.1660
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press90 lbs.1090
90 lbs.1090
90 lbs.1090
90 lbs.1090
Standing Leg Curls5 lbs.2090
5 lbs.2090
5 lbs.2090
Leg Extensions20 lbs.1590
20 lbs.1590
Calves
Standing Calf Raises70 lbs.1060
70 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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