I CAN DO THIS!!!

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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:

tiffanybagnas on June 19, 2012

Users:

1 (Find someone using this workout plan)

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

Workout Length:

5 days

Workout Days:

No preference

Description

This was the plan given to me by my personal trainer at LA Fitness. I am looking to loose about 35 lbs and tone. He told me to do a 5 min cardio warm-up, do my strength training for the day and then do the cardio and finish with a few stretches.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	20 lbs.	8	30
	15 lbs.	10	30
	10 lbs.	12	30
Shoulders
Machine Shoulder Press	20 lbs.	8	30
	15 lbs.	10	30
	10 lbs.	12	30
Triceps
Machine Triceps Extensions	50 lbs.	10	30
	45 lbs.	12	30
	40 lbs.	15	30
Rope Extensions	40 lbs.	10	30
	35 lbs.	12	30
	30 lbs.	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
treadmill 20 minute run/walk	0 miles	20	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	-	8	30
	-	10	30
	-	12	30
Hip Abduction Machine	-	8	30
	-	10	30
	-	12	30
Hip Adduction Machine	-	8	30
	-	10	30
	-	12	30
Seated Machine Leg Press	-	8	30
	-	10	30
	-	12	30
Seated Leg Curls	-	8	30
	-	10	30
	-	12	30
Calves
Standing Calf Raises	-	10	30
	-	12	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
treadmill 20 minute run/walk	0 miles	20	-

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I CAN DO THIS!!!

Workout Routine Sample

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