This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
TaraUckele
Rating:
 Unrated
Created By:
TaraUckele on June 07, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

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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
80 lbs.860
Flat Bench Dumbbell Flyes15 lbs.1360
15 lbs.1360
Incline Dumbbell Flyes12 lbs.1460
12 lbs.1460
Back
Seated Cable Rows50 lbs.860
50 lbs.860
50 lbs.860
50 lbs.860
Wide-Grip Front Pulldowns45 lbs.1060
45 lbs.1060
Machine Pullovers20 lbs.1760
20 lbs.1760
Lower Back
Machine Low Back Extensions50 lbs.1060
50 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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