MY TARGET AREA 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:

shaebby2013 on January 05, 2010

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

Description

This plan targets areas that women struggle with the most; hips, thighs, and abs.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	65 lbs.	8	60
	65 lbs.	8	60
	65 lbs.	8	60
Triceps
Machine Triceps Extensions	35 lbs.	8	60
	35 lbs.	8	60
	35 lbs.	8	60
Abs
Bench Knee Tucks	-	10	30
	-	10	30
Crunches	-	20	30
	-	20	30
Thighs
Hip Abduction Machine	-	20	60
	-	5	60
Hip Adduction Machine	-	20	60
Leg Extensions	-	20	60
Abs
Incline Sit-Ups	-	25	30
Machine Crunches	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	140 lbs.	10	90
	140 lbs.	10	90
	140 lbs.	10	90
Lying Leg Curls	30 lbs.	12	90
	30 lbs.	12	90
	30 lbs.	12	90
Calves
Standing Calf Raises	130 lbs.	10	60
Lower Back
Machine Low Back Extensions	50 lbs.	10	60
Abs
Bench Knee Tucks	-	10	30
	-	10	30
Crunches	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

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