LEGS AND CHEST

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:

dazzledavis on October 01, 2012

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Thighs, Calves, Abs, Chest

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	90 lbs.	15	10
	90 lbs.	15	10
Calves
Calf Presses	90 lbs.	15	10
	90 lbs.	15	10
Thighs
Leg Extensions	50 lbs.	15	10
	50 lbs.	15	10
	50 lbs.	15	10
	50 lbs.	15	10
Seated Leg Curls	30 lbs.	15	10
	30 lbs.	15	10
Hip Abduction Machine	50 lbs.	15	10
	50 lbs.	15	10
Lying Leg Curls	30 lbs.	15	10
	30 lbs.	15	10
Butt Lift (Bridge)	-	15	10
	-	15	10
Calves
Standing Calf Raises	50 lbs.	15	10
	50 lbs.	15	10
Abs
Hanging Leg Raises	-	15	10
	-	15	10
Chest
Incline Dumbbell Press	10 lbs.	15	10
	10 lbs.	15	10
Flat Bench Dumbbell Flyes	12 lbs.	15	10
	12 lbs.	15	10
Machine Wide Fly	50 lbs.	15	10
	50 lbs.	15	10
Dumbbell Bench Press	15 lbs.	15	10
	15 lbs.	15	10
	15 lbs.	15	10
	15 lbs.	15	10

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