MARCY'S WORKOUT 1

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
MarcyLTCF on September 21, 2011
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Body Parts:
Thighs, Calves, Triceps, Back, Abs, Biceps, Chest, Shoulders, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Hip Abduction Machine105 lbs.2060
105 lbs.2060
105 lbs.2060
Hip Adduction Machine95 lbs.2060
95 lbs.2060
95 lbs.2060
Leg Extensions85 lbs.1560
85 lbs.1560
85 lbs.2060
Seated Leg Curls115 lbs.1560
115 lbs.1560
115 lbs.2060
Calves
Standing Calf Raises55 lbs.1560
55 lbs.1560
55 lbs.2060
Thighs
Seated Machine Leg Press115 lbs.1560
115 lbs.1560
115 lbs.2060
Triceps
Machine Triceps Dips35 lbs.1360
35 lbs.1360
35 lbs.1760
Back
Seated Cable Rows55 lbs.1560
55 lbs.1560
55 lbs.2060
Abs
Crunches-2530
-2530
-2530
-2530
Biceps
Machine Preacher Curls20 lbs.1260
20 lbs.1260
20 lbs.1560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer1.780 miles0-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Cardio Warm Up0.000 miles0-
440 yard sprint (1/4 mile)0.250 miles0-
Active Rest - Walk (RPE 1)0.000 miles0-
440 yard sprint (1/4 mile)0.250 miles0-
Active Rest - Walk (RPE 1)0.000 miles0-
440 yard sprint (1/4 mile)0.250 miles0-
Active Rest - Walk (RPE 1)0.000 miles0-
440 yard sprint (1/4 mile)0.250 miles0-
Active Rest - Walk (RPE 1)0.000 miles0-
Cool Down0.000 miles0-

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