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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Rating:
 Unrated
Created By:
krlak907 on January 20, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Chest, Shoulders, Biceps, Triceps, Thighs, Lower Back, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Chest Press55 lbs.2560
Shoulders
Machine Shoulder Press20 lbs.2060
Machine Lateral Raises20 lbs.2060
Biceps
Machine Preacher Curls20 lbs.2060
Triceps
Machine Triceps Extensions25 lbs.2060
Thighs
Hip Abduction Machine55 lbs.3560
Hip Adduction Machine55 lbs.3560
Leg Extensions50 lbs.3560
Lower Back
Machine Low Back Extensions60 lbs.5060
Abs
Knee to Chest Crunches-3530
Knee-Up Crunches-3530
Leg Raises-3530
Machine Crunches-5030
V Sit-Ups-3530
Hanging Leg Raises-2030
Hanging Knee Tucks-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer4.000 miles0-
2.000 miles0-

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