LOWER BODY - HEAVY

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:

wallynarvaez on January 05, 2010

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Thighs, Calves, Abs

Description

Low Reps 6-10
Heavy Weights
3-4 Sets

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	195 lbs.	10	60
	200 lbs.	8	60
Angled Leg Press (toes pointed in)	200 lbs.	8	60
Angled Leg Press (toes pointed out)	210 lbs.	6	60
Hip Abduction Machine	90 lbs.	10	60
	95 lbs.	10	60
	100 lbs.	8	60
	105 lbs.	6	60
Hip Adduction Machine	95 lbs.	10	60
	100 lbs.	10	60
	110 lbs.	8	60
	120 lbs.	6	60
Single-Leg Press	90 lbs.	10	60
	95 lbs.	10	60
	100 lbs.	8	60
	110 lbs.	6	60
Leg Extensions	-	-	60
Calves
Seated Calf Raises	235 lbs.	20	60
	240 lbs.	15	60
	235 lbs.	20	60
Abs
Machine Crunches	50 lbs.	100	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	15	-

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