HOT TOTTIE

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:

TaraDeNicholas on January 04, 2010

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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
Incline Dumbbell Press	12 lbs.	8	60
	12 lbs.	8	60
	12 lbs.	8	60
	12 lbs.	8	60
Decline Barbell Press	35 lbs.	10	60
	35 lbs.	10	60
Incline Dumbbell Flyes	8 lbs.	11	60
	8 lbs.	11	60
Back
Close-Grip Pulldowns	30 lbs.	8	60
	30 lbs.	8	60
	30 lbs.	8	60
	30 lbs.	8	60
Dumbbell Pullovers	10 lbs.	10	60
	10 lbs.	10	60
Reverse Fly	5 lbs.	8	60
	5 lbs.	8	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
	-	10	60
	-	10	60
Abs
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	10 lbs.	8	60
	10 lbs.	8	60
	10 lbs.	8	60
Lateral Cable Raises	5 lbs.	10	60
	5 lbs.	10	60
Trapezius
Barbell Upright Rows	20 lbs.	8	60
	20 lbs.	8	60
Barbell Shrugs	45 lbs.	10	60
	45 lbs.	10	60
Triceps
One-Dumbbell Triceps Extensions	10 lbs.	8	60
	10 lbs.	8	60
	10 lbs.	8	60
Triceps Cable Pushdowns	10 lbs.	18	60
	10 lbs.	18	60
	10 lbs.	18	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

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

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