MY NEW PLAN

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:

MandiKoc on October 21, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	20	30
	-	20	30
Side Crunches	-	20	30
	-	20	30
Bicycle Crunches	-	50	30
	-	50	30
Reverse Crunches	-	20	30
	-	20	30
Side Crunches	-	20	30
	-	20	30
Leg Raises	-	20	30
	-	20	30
Flutter Kicks	-	30	30
	-	30	30
Crunch Twists	-	20	30
	-	20	30
V Sit-Ups	-	20	30
	-	20	30
Side Plank	-	30	30
	-	30	30
	-	30	30
	-	30	30
Bridge (Plank)	-	30	30
	-	30	30
Biceps
Standing Barbell Curls	8 lbs.	15	60
	8 lbs.	15	60
	8 lbs.	15	60
Seated Hammer Curls	8 lbs.	15	60
	8 lbs.	15	60
	8 lbs.	15	60
Concentration Curls	8 lbs.	15	60
	8 lbs.	15	60
	8 lbs.	15	60
Back
Lat Pulldown with Neutral Grip	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
Seated Cable Rows	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
Dumbbell Pullovers	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Chest
Flat Bench Dumbbell Flyes	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Dumbbell Bench Press	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Pushups	-	20	60
	-	20	60
	-	20	60
Forearms
Dumbbell Wrist Curls	3 lbs.	15	60
	3 lbs.	15	60
	3 lbs.	15	60
Shoulders
Lateral Dumbbell Raises	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Standing Dumbbell Press	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Triceps
Triceps Cable Pushdowns	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
One-Arm Dumbbell Kickbacks	5 lbs.	15	60
	5 lbs.	15	60
	5 lbs.	15	60
Lying Triceps Extensions	5 lbs.	15	60
	5 lbs.	15	60
	5 lbs.	15	60
Shoulders
Front Dumbbell Raises	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	0	-
	0.000 miles	0	-
Dancing	0.000 miles	0	-
Stretching	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	20	30
	-	20	30
Side Crunches	-	20	30
	-	20	30
Bicycle Crunches	-	50	30
	-	50	30
Reverse Crunches	-	20	30
	-	20	30
Side Crunches	-	20	30
	-	20	30
Leg Raises	-	20	30
	-	20	30
Flutter Kicks	-	30	30
	-	30	30
Crunch Twists	-	20	30
	-	20	30
V Sit-Ups	-	20	30
	-	20	30
Side Plank	-	30	30
	-	30	30
	-	30	30
	-	30	30
Bridge (Plank)	-	30	30
	-	30	30
Thighs
Dumbbell Lunges	20 lbs.	20	60
	20 lbs.	20	60
	20 lbs.	20	60
Dumbbell Squats	20 lbs.	20	60
	20 lbs.	20	60
	20 lbs.	20	60
Hip Abduction Machine	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
Lunges: Front to Balance	-	20	60
	-	20	60
	-	20	60
Dumbbell Step Ups	20 lbs.	20	60
	20 lbs.	20	60
	20 lbs.	20	60
Romanian Deadlift	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
Calves
Standing Barbell Calf Raises	10 lbs.	20	60
	10 lbs.	20	60
	10 lbs.	20	60
Abs
Glute-Hamstring Hyperextensions	-	30	30
	-	30	30
	-	30	30
Thighs
Hip Flexor Stretch	-	25	60
	-	25	60
	-	25	60
	-	25	60
	-	25	60
	-	25	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	30	-
Dancing	0.000 miles	120	-
	0.000 miles	30	-
Stretching	0.000 miles	30	-

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