LADY KATIE

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:

LADYKATIE on October 11, 2010

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Workout Category:

Strength & Cardio Combined

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Standing Dumbbell Flyes	-	-	60
	-	-	60
	-	-	60
Back
One-Arm Dumbbell Bent-Over Rows	-	-	60
	-	-	60
	-	-	60
Abs
Bench Knee Tucks	-	10	30
	-	10	30
Side Crunches	-	-	30
	-	-	30
Biceps
Standing Dumbbell Curls	-	-	60
Triceps
One-Dumbbell Triceps Extensions	-	-	60
Shoulders
Front Dumbbell Raises	-	-	60
Thighs
Dumbbell Squats	-	-	60
Calves
One-Leg Dumbbell Calf Raises	-	-	60
Trapezius
Dumbbell Upright Rows	-	-	60

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

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
Trapezius
Barbell Upright Rows	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
Triceps
Machine Triceps Extensions	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
Abs
Bench Knee Tucks	-	10	30
	-	10	30
Crunches	-	20	30
	-	20	30

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