MON - WEIGHT TRAINING

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:

carrigan94 on May 05, 2010

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Thighs, Back, Chest, Shoulders, Triceps, Calves, Trapezius, Biceps, Abs

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	70 lbs.	10	60
	70 lbs.	10	60
	70 lbs.	10	60
Stiff-Legged Deadlifts	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Back
Seated Cable Rows	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Chest
Incline Dumbbell Press	12 lbs.	10	60
	12 lbs.	10	60
	12 lbs.	10	60
Back
Close-Grip Pulldowns	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Shoulders
Standing Barbell Press	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Triceps
Triceps Bench Dips	-	15	60
	-	15	60
	-	15	60
Calves
Standing Calf Raises	70 lbs.	10	60
	70 lbs.	10	60
	70 lbs.	10	60
Trapezius
Barbell Shrugs	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Biceps
Incline Dumbbell Curls	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Bent-Over Barbell Rows	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Chest
Barbell Bench Press	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Back
Wide-Grip Front Pulldowns	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Shoulders
Seated Behind-The-Neck Press	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Triceps
Lying Triceps Extensions	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Thighs
Dumbbell Lunges	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Abs
Hanging Knee Tucks	-	10	30
	-	10	30
	-	10	30

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