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:
selenakh on August 25, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Back, Shoulders, Biceps, Abs, Thighs, Calves, Lower Back, Triceps, Forearms, Trapezius

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Chest Press50 kg.1260
50 kg.1260
Back
Wide-Grip Front Pulldowns52 kg.1260
52 kg.1260
Chest
Pec Deck Flyes40 kg.1260
40 kg.1260
Back
Machine Seated Rows45 kg.1260
45 kg.1260
Shoulders
Machine Shoulder Press30 kg.1260
30 kg.1260
Back
T-Bar Rows30 kg.1260
30 kg.1260
Chest
Dumbbell Bench Press17 kg.1260
17 kg.1260
Biceps
Seated Hammer Curls17 kg.1260
17 kg.1260
Abs
Ball Crunches-2030
-2030
Side Crunches-2030
-2030
Crunch Twists-2030
-2030
Flutter Kicks-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(km)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 km0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press--60
Calves
Calf Presses--60
Thighs
Hip Abduction Machine--60
Hip Adduction Machine--60
Calves
One-Leg Dumbbell Calf Raises--60
Thighs
Squats with Swiss Ball--60
Back
Reverse Hyperextension--60
Thighs
Leg Curl on Swiss Ball--60
Abs
Bridge (Plank)--30
Windshield Wiper--30
Crunch Twists--30
Flutter Kicks--30
Cardio Training Exercises (definitions)Cardio
Distance(km)
Cardio
Time(min)
Rest (sec.)
Pace Ride0.000 km30-

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