MUSCLE BUILD

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:

NikHenke on January 05, 2017

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

Workout Length:

5 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Standing Dumbbell Press	12 lbs.	10	30
	12 lbs.	10	30
	12 lbs.	10	30
Biceps
Cable Curls	20 lbs.	10	30
	20 lbs.	10	30
	20 lbs.	10	30
Triceps
Bent-Over Triceps Cable Extension	20 lbs.	10	30
	20 lbs.	10	30
	20 lbs.	10	30
Triceps Bench Dips	-	10	0
	-	10	0
	-	10	0
Back
Wide-Grip Front Pulldowns	40 lbs.	10	30
	40 lbs.	10	30
	40 lbs.	10	30
Chest
Machine Chest Press	30 lbs.	10	30
	30 lbs.	10	30
	30 lbs.	10	30
Machine Wide Fly	20 lbs.	10	30
	20 lbs.	10	30
	20 lbs.	10	30
Biceps
Standing Dumbbell Curls	12 lbs.	12	30
	12 lbs.	10	30
	12 lbs.	10	30
Abs
Weighted Crunch	15 lbs.	12	30
	15 lbs.	12	30
	15 lbs.	12	30
Knee-Up Crunches	-	40	30
	-	40	30
	-	40	30
Leg Raises	-	12	30
	-	12	30
	-	12	30
Calves
Calf Stretch	-	max	0

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 0%	0 miles	5	0
Yoga Level 1: Intense Straddle Leg Stretch	0 miles	2	0
Yoga Level 1: Downward Facing Dog	0 miles	2	0
Yoga Level 1: Child's Pose	0 miles	2	0
Yoga Level 1: Seated Forward Bend	0 miles	2	0
Yoga Level 1: Cross Legged Twist	0 miles	2	0
Yoga Level 1: Cobbler's Pose	0 miles	2	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Knee-Up Crunches	-	40	30
	-	40	30
	-	40	30
Leg Raises	-	20	30
	-	20	30
	-	20	30
Seated Twist and Tilt	-	25	30
	-	25	30
	-	25	30

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