This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
hollygirl11
Rating:
 Unrated
Created By:
hollygirl11 on March 11, 2010
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
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press30 lbs.860
30 lbs.860
30 lbs.860
Flat Bench Dumbbell Flyes15 lbs.1560
15 lbs.1560
Incline Dumbbell Flyes15 lbs.1060
15 lbs.1060
Back
One-Arm Dumbbell Bent-Over Rows20 lbs.860
20 lbs.860
20 lbs.860
Wide-Grip Front Pulldowns45 lbs.1260
45 lbs.1260
Machine Pullovers20 lbs.1960
20 lbs.1960
Lower Back
Machine Low Back Extensions60 lbs.1060
60 lbs.1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515

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