MY NEW WORKOUT

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:

J-Spot on May 04, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	100 lbs.	10	90
	100 lbs.	10	90
	100 lbs.	10	90
Standing Leg Curls	20 lbs.	13	90
	20 lbs.	13	90
	20 lbs.	13	90
Leg Extensions	60 lbs.	14	90
	60 lbs.	14	90
Calves
Standing Calf Raises	25 lbs.	15	60
	25 lbs.	15	60
	25 lbs.	15	60
Lower Back
Machine Low Back Extensions	80 lbs.	10	60
	80 lbs.	10	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Rowing Machine	0.000 miles	0	-
Brisk Walk	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	30 lbs.	8	60
	30 lbs.	8	60
	30 lbs.	8	60
Lateral Dumbbell Raises	8 lbs.	14	60
	8 lbs.	14	60
	8 lbs.	14	60
Trapezius
Barbell Upright Rows	45 lbs.	8	60
	45 lbs.	8	60
Dumbbell Shrugs	30 lbs.	12	60
	30 lbs.	12	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Dancing	0.000 miles	45	-

Is it just your forearm or the whole arm?

J-Spot

May 11, 2010 at 3:21pm

so what should do

chevalier

May 4, 2010 at 8:23pm

with these exercises I can only one forearm, cause of Cerebral pasly on my rightside

chevalier

May 4, 2010 at 8:21pm