HOPEFULLY THIS WORKS PLAN

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:
leahship on October 06, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Thighs, Chest, Shoulders, Biceps, Triceps, Back, Calves, Abs, Lower Back, Trapezius

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges8 lbs.1260
8 lbs.1060
8 lbs.860
Dumbbell Squats8 lbs.1260
8 lbs.1060
8 lbs.860
Chest
Pushups-1260
-1260
-1260
Shoulders
Seated Dumbbell Press8 lbs.1260
8 lbs.1260
8 lbs.1260
Biceps
Standing Alternate Dumbbell Curls8 lbs.1260
8 lbs.1260
8 lbs.1260
Triceps
Triceps Bench Dips-560
-560
-560
Back
One-Arm Dumbbell Bent-Over Rows8 lbs.1260
8 lbs.1260
8 lbs.1260
Calves
One-Leg Dumbbell Calf Raises8 lbs.1260
8 lbs.1260
8 lbs.1260
Abs
Bridge (Plank)-130
-130
-130
V Sit-Ups-1230
-1230
-1230
Bench Knee Tucks-2030
-2030
-2030
Straight-Arm Side Bridge-130
-130
-130
Back
Reverse Fly8 lbs.1260
8 lbs.1260
8 lbs.1260
Lower Back
Good Mornings8 lbs.1260
8 lbs.1260
8 lbs.1260
Trapezius
Dumbbell Shrugs8 lbs.1260
8 lbs.1260
8 lbs.1260
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles20-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles45-

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