MACHINE DAYS

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:
PaigeF on January 01, 2010
Comments:
Workout Category:
Strength Training Only
Experience Level:
Expert
Target Gender:
Women
Body Parts:
Chest, Back, Forearms, Biceps, Triceps, Abs, Thighs, Calves, Shoulders, Trapezius, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Chest Press80 lbs.860
80 lbs.860
80 lbs.860
Pec Deck Flyes20 lbs.1860
20 lbs.1860
20 lbs.1860
Back
Close-Grip Pulldowns60 lbs.860
60 lbs.860
60 lbs.860
Wide-Grip Front Pulldowns45 lbs.1260
45 lbs.1260
45 lbs.1260
Forearms
Dumbbell Wrist Curls15 lbs.1060
Biceps
Standing Alternate Dumbbell Curls15 lbs.860
15 lbs.860
Seated Hammer Curls--60
--60
Triceps
Machine Triceps Extensions35 lbs.860
35 lbs.860
One-Arm Dumbbell Kickbacks5 lbs.1960
5 lbs.1960
Abs
Knee-Up Crunches--25
Bridge (Plank)--25
Flutter Kicks-2020
Incline Sit-Ups-2020
Side Crunches-2015
-2515
Thighs
Angled Leg Press--60
Hip Abduction Machine--60
Hip Adduction Machine--60
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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