LAUREN'S WORK OUT

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:
soccerback on December 05, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Shoulders, Biceps, Triceps, Back, Lower Back, Calves, Abs, Thighs, Chest, Forearms, Trapezius

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press20 lbs.1060
20 lbs.1060
20 lbs.1060
Biceps
Standing Alternate Dumbbell Curls30 lbs.1060
30 lbs.1060
30 lbs.1060
Triceps
Triceps Bench Dips-1060
-1060
Back
One-Arm Dumbbell Bent-Over Rows35 lbs.1060
35 lbs.1060
Lower Back
Back Extension: Ground-max60
Calves
One-Leg Dumbbell Calf Raises40 lbs.1560
50 lbs.1260
60 lbs.1060
Abs
Crunches-2030
-2030
-2030
Reverse Crunches-2030
-2030
-2030
Thighs
Squats: Body Weight-1560
-1560
-1560
Hip Abduction Machine60 lbs.1260
70 lbs.1060
80 lbs.860
Hip Adduction Machine60 lbs.1260
70 lbs.1060
80 lbs.860
Ice Skater-1560
-1560
-1560
Lunge Jump-1560
-1560
-1560
Walking Lunges with Dumbbells40 lbs.1060
40 lbs.1060
Biceps
Barbell Preacher Curls40 lbs.1060
40 lbs.1060
40 lbs.1060
Cable Curls40 lbs.1060
40 lbs.1060
40 lbs.1060
Concentration Curls40 lbs.1060
40 lbs.1060
Standing Dumbbell Reverse Curls40 lbs.1060
40 lbs.1060
Chest
Barbell Bench Press60 lbs.1260
70 lbs.1060
80 lbs.860
Cable Crossovers40 lbs.1060
40 lbs.1060
Pushups: Close-Grip-1060
-1060
Decline Barbell Press40 lbs.1060
40 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Jumping Rope0.000 miles5-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles45-

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