MONDAY'S CARDIO & STRENGTH

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:
laurie30 on September 22, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Thighs, Back, Biceps, Triceps, Abs, Shoulders

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Flyes15 lbs.1560
20 lbs.1260
Thighs
Smith Machine Squats45 lbs.1590
55 lbs.1290
Hip Abduction Machine40 lbs.1260
40 lbs.1260
Hip Adduction Machine40 lbs.1260
40 lbs.1260
Back
Close-Grip Pulldowns40 lbs.1260
40 lbs.1260
Biceps
Machine Preacher Curls25 lbs.1560
25 lbs.1560
Triceps
Triceps Cable Pushdowns20 lbs.1560
20 lbs.1560
Abs
Machine Crunches--30
--30
Machine Side Twists--30
--30
Thighs
Leg Extensions-max60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Interval Cardio0.000 miles30-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles45-

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