HOLIDAY JAM

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:

justeina on December 10, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	80 lbs.	8	60
	80 lbs.	8	60
	80 lbs.	8	60
	80 lbs.	8	60
Decline Barbell Press	70 lbs.	10	60
	70 lbs.	10	60
Cable Crossovers	20 lbs.	12	60
	20 lbs.	12	60
Back
One-Arm Dumbbell Bent-Over Rows	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
Wide-Grip Front Pulldowns	50 lbs.	11	60
	50 lbs.	11	60
Machine Pullovers	30 lbs.	11	60
	30 lbs.	11	60
Lower Back
Machine Low Back Extensions	60 lbs.	10	60
	60 lbs.	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
Lateral Dumbbell Raises	5 lbs.	18	60
	5 lbs.	18	60
Trapezius
Barbell Upright Rows	35 lbs.	8	60
	35 lbs.	8	60
Dumbbell Shrugs	20 lbs.	15	60
	20 lbs.	15	60
Triceps
One-Dumbbell Triceps Extensions	15 lbs.	8	60
	15 lbs.	8	60
	15 lbs.	8	60
Rope Extensions	25 lbs.	11	60
	25 lbs.	11	60
	25 lbs.	11	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

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