LIDIA'S

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:

lolo5555 on December 27, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Chest, Back, Shoulders, Thighs, Biceps, Triceps, Abs, Lower Back

Tags:

Lidia's

Description

Lidia's

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	45 kg.	10	30
	41 kg.	10	30
Back
Wide-Grip Front Pulldowns	36 kg.	10	30
	34 kg.	10	30
Shoulders
Seated Barbell Front Press	25 kg.	10	30
	25 kg.	10	30
Thighs
Barbell Squats	43 kg.	10	30
Leg Extensions	27 kg.	10	30
Lying Leg Curls	20 kg.	10	120
Barbell Squats	39 kg.	10	30
Leg Extensions	27 kg.	10	30
Lying Leg Curls	18 kg.	10	120
Biceps
Standing Barbell Curls	20 kg.	10	30
	20 kg.	10	30
Triceps
Triceps Cable Pushdowns	18 kg.	10	30
	18 kg.	10	30
Abs
Crunch Twists	-	15	0
Knee to Chest Crunches	-	15	0
Side-Ups	-	10	0
Lower Back
Back Extension: Plank Hold with Lift	-	max	0
Back Extension: Ground	-	max	60

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 km	0	-
Easy Run	2.000 km	0	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Easy Run	5.000 km	0	-
Active Rest - Walk (RPE 1)	0.000 km	0	-
440 yard sprint (1/4 mile)	0.000 km	0	-
Active Rest - Walk (RPE 1)	0.000 km	0	-
440 yard sprint (1/4 mile)	0.000 km	0	-
Active Rest - Walk (RPE 1)	0.000 km	0	-
440 yard sprint (1/4 mile)	0.000 km	0	-
Active Rest - Walk (RPE 1)	0.000 km	0	-
440 yard sprint (1/4 mile)	0.000 km	0	-
Cool Down	0.000 km	0	-

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