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:
KCRose7 on February 27, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Incline Chest Press90 lbs.860
90 lbs.860
90 lbs.860
Pec Deck Flyes40 lbs.1060
40 lbs.1060
40 lbs.1060
Triceps
Machine Triceps Extensions50 lbs.860
50 lbs.860
One-Arm Dumbbell Kickbacks10 lbs.1360
10 lbs.1360
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press190 lbs.1090
190 lbs.1090
190 lbs.1090
190 lbs.1090
Lying Leg Curls40 lbs.1290
40 lbs.1290
Leg Extensions50 lbs.1390
50 lbs.1390
Calves
Donkey Calf Raises160 lbs.1060
160 lbs.1060
Lower Back
Machine Low Back Extensions80 lbs.1060
80 lbs.1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles0-

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