LESLIE'S WEEKDAY WORKOUT SCHEDULE

This workout has been deleted
This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
lkbond
Rating:
 Unrated
Created By:
lkbond on July 30, 2012
Users:
0 
Comments:
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Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Advanced
Target Gender:
Both
Body Parts:
Thighs, Calves, Triceps, Biceps, Shoulders, Chest, Back
Description

This workout plan alternates workout days that focus on strength training for legs with those that focus on strength training for arms.  There is an equal emphasis placed on cardio to round out the workout plan. 

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Thighs
Hip Abduction Machine30 lbs.1060
30 lbs.105
50 lbs.1010
50 lbs.105
70 lbs.1010
70 lbs.1010
75 lbs.1020
75 lbs.1030
75 lbs.1030
75 lbs.1030
80 lbs.1045
80 lbs.1045
80 lbs.1045
80 lbs.1045
85 lbs.1045
85 lbs.1060
85 lbs.1060
85 lbs.1060
Hip Adduction Machine30 lbs.1060
30 lbs.105
50 lbs.1010
50 lbs.105
70 lbs.1010
70 lbs.1010
90 lbs.1020
90 lbs.1020
95 lbs.1030
95 lbs.1030
95 lbs.1030
95 lbs.1030
100 lbs.1045
100 lbs.1045
100 lbs.1045
100 lbs.1045
105 lbs.1045
105 lbs.1060
105 lbs.1060
105 lbs.1060
Seated Leg Curls20 lbs.1060
25 lbs.105
30 lbs.105
50 lbs.1010
50 lbs.1020
70 lbs.1030
70 lbs.1030
70 lbs.1030
70 lbs.1030
75 lbs.1030
75 lbs.1030
75 lbs.1030
75 lbs.1030
Leg Extensions20 lbs.1060
25 lbs.1010
30 lbs.1010
50 lbs.1010
50 lbs.1010
70 lbs.1010
70 lbs.1020
70 lbs.1030
70 lbs.1030
75 lbs.1030
75 lbs.1030
75 lbs.1030
75 lbs.1030
Seated Machine Leg Press50 lbs.1060
70 lbs.1010
90 lbs.1010
100 lbs.1010
110 lbs.1010
130 lbs.1010
150 lbs.1010
150 lbs.1020
150 lbs.1030
150 lbs.1060
170 lbs.1060
170 lbs.1060
170 lbs.1060
170 lbs.1060
175 lbs.1060
175 lbs.1060
Calves
Single-Leg Calf Press30 lbs.1060
30 lbs.105
50 lbs.105
50 lbs.105
Calf Presses30 lbs.105
50 lbs.1010
70 lbs.1010
90 lbs.1010
110 lbs.1010
130 lbs.1010
150 lbs.1010
155 lbs.1020
155 lbs.1020
155 lbs.1020
155 lbs.1030
160 lbs.1030
160 lbs.1030
160 lbs.1030
160 lbs.1030
165 lbs.1030
165 lbs.1030
165 lbs.1030
165 lbs.1030
Standing Calf Raises125 lbs.1060
125 lbs.1010
125 lbs.1010
125 lbs.1010
125 lbs.1010
125 lbs.1010
125 lbs.1010
125 lbs.1010
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Elliptical Star Trac Trainer Warm Up Mode0.88 miles14-
Recumbent Star Trac Stationary Bicycle6.11 miles15-
Les Mills Body Flow (Body Balance)0 miles55-
Water Aerobics0 miles40-
Swimming1 miles34-
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Triceps
Machine Triceps Extensions15 lbs.1060
20 lbs.1010
25 lbs.1010
30 lbs.1010
35 lbs.1020
35 lbs.1020
35 lbs.1020
35 lbs.1020
40 lbs.1030
40 lbs.1030
40 lbs.1030
40 lbs.1030
45 lbs.1030
45 lbs.1030
Biceps
Machine Preacher Curls15 lbs.1060
20 lbs.1010
25 lbs.1010
25 lbs.1020
30 lbs.1030
30 lbs.1030
30 lbs.1030
30 lbs.1030
Shoulders
Machine Shoulder Press15 lbs.1060
15 lbs.1010
20 lbs.1010
20 lbs.1010
25 lbs.1020
25 lbs.1020
30 lbs.1030
30 lbs.1030
30 lbs.1045
30 lbs.1045
35 lbs.1045
35 lbs.1045
35 lbs.1045
35 lbs.1045
40 lbs.1045
Chest
Machine Chest Press15 lbs.1060
15 lbs.1010
20 lbs.1010
20 lbs.1010
25 lbs.1020
25 lbs.1020
30 lbs.1030
30 lbs.1030
35 lbs.1045
35 lbs.1045
35 lbs.1045
35 lbs.1045
40 lbs.1045
40 lbs.1045
40 lbs.1045
Back
Machine Pulldown50 lbs.1060
50 lbs.1010
70 lbs.1020
70 lbs.1020
90 lbs.1030
90 lbs.1030
95 lbs.1045
95 lbs.1045
95 lbs.1045
95 lbs.1045
100 lbs.1060
100 lbs.1060
100 lbs.1060
Machine Seated Rows30 lbs.1060
30 lbs.1010
50 lbs.1020
50 lbs.1020
70 lbs.1030
70 lbs.1030
70 lbs.1045
75 lbs.1045
75 lbs.1045
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Arm Bicycle (Sci Fit Pro1000)3.2 miles20-
Water Aerobics0 miles55-
Swimming1 miles35-

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