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.
justeina
Rating:
 Unrated
Created By:
justeina on December 10, 2009
Comments:
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press80 lbs.860
80 lbs.860
80 lbs.860
80 lbs.860
Decline Barbell Press70 lbs.1060
70 lbs.1060
Cable Crossovers20 lbs.1260
20 lbs.1260
Back
One-Arm Dumbbell Bent-Over Rows25 lbs.860
25 lbs.860
25 lbs.860
25 lbs.860
Wide-Grip Front Pulldowns50 lbs.1160
50 lbs.1160
Machine Pullovers30 lbs.1160
30 lbs.1160
Lower Back
Machine Low Back Extensions60 lbs.1060
60 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press20 lbs.860
20 lbs.860
20 lbs.860
Lateral Dumbbell Raises5 lbs.1860
5 lbs.1860
Trapezius
Barbell Upright Rows35 lbs.860
35 lbs.860
Dumbbell Shrugs20 lbs.1560
20 lbs.1560
Triceps
One-Dumbbell Triceps Extensions15 lbs.860
15 lbs.860
15 lbs.860
Rope Extensions25 lbs.1160
25 lbs.1160
25 lbs.1160
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515

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