This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
koumenke
Rating:
 Unrated
Created By:
koumenke on June 09, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Back, Shoulders, Calves, Thighs, Biceps, Triceps, Lower Back, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press--60
--60
Back
Dumbbell Pullovers--60
--60
Standing Dumbbell Rows--60
--60
Chest
Flat Bench Dumbbell Flyes--60
--60
Shoulders
Standing Dumbbell Press--60
--60
Calves
Standing Calf Raises--60
--60
Back
Standing Dumbbell Rows--60
--60
Thighs
Stiff-Legged Dumbbell Deadlifts--60
--60
Biceps
Standing Dumbbell Curls--60
--60
Triceps
One-Dumbbell Triceps Extensions--60
--60
Lower Back
Back Extensions--60
--60
Abs
Crunches--30
--30
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
55% Max Cycling (RPE 3)0.000 miles5-
75% Max Cycling (RPE 5)0.000 miles10-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press--60
--60
Back
Dumbbell Pullovers--60
--60
Standing Dumbbell Rows--60
--60
Chest
Flat Bench Dumbbell Flyes--60
--60
Shoulders
Standing Dumbbell Press--60
--60
Calves
Standing Calf Raises--60
--60
Back
Standing Dumbbell Rows--60
--60
Thighs
Stiff-Legged Dumbbell Deadlifts--60
--60
Biceps
Standing Dumbbell Curls--60
--60
Triceps
One-Dumbbell Triceps Extensions--60
--60
Lower Back
Back Extensions--60
--60
Abs
Crunches--30
--30
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
55% Max Cycling (RPE 3)0.000 miles5-
75% Max Cycling (RPE 5)0.000 miles10-

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