HELEN'S PLAN

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:

mrshoneybear on September 01, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Abs, Biceps, Triceps, Thighs, Shoulders

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Interval Cardio	0 miles	35	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	15	30
	-	15	30
	-	15	30
Side Crunches	-	15	30
	-	15	30
	-	15	30
Bridge (Plank)	-	10	30
	-	10	30
Flutter Kicks	-	-	30
Biceps
Standing Barbell Curls	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
Triceps
One-Arm Dumbbell Kickbacks	15 lbs.	12	60
	15 lbs.	12	60
	15 lbs.	12	60
Thighs
Leg Extensions	-	15	60
	-	15	60
	-	15	60
Hip Adduction Machine	-	15	60
	-	15	60
	-	15	60
Seated Machine Leg Press	-	15	60
	-	15	60
	-	15	60
Squats: Body Weight	-	15	60
	-	15	60
	-	15	60
Hip Abduction Machine	-	15	60
	-	15	60
	-	15	60
Shoulders
Front Dumbbell Raises	-	15	60
	-	15	60
	-	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	45	-

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