MY 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:

ksgirrl on March 15, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	50 lbs.	20	60
	50 lbs.	20	60
Back
Wide-Grip Behind-The-Neck Pulldowns	40 lbs.	10	60
	40 lbs.	10	60
Shoulders
Lateral Dumbbell Raises	12 lbs.	10	60
	12 lbs.	10	60
Front Dumbbell Raises	15 lbs.	10	60
	15 lbs.	10	60
Thighs
Barbell Lunges	30 lbs.	20	60
	30 lbs.	20	60
Stiff-Legged Dumbbell Deadlifts	10 lbs.	20	60
	10 lbs.	20	60
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	10	60
	20 lbs.	10	60
Calves
Seated Calf Raises	35 lbs.	20	60
	35 lbs.	20	60
Abs
Crunches	-	30	30
	-	30	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill fast walk/jog - 4.7	1.500 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	50 lbs.	20	60
	50 lbs.	20	60
Back
Wide-Grip Behind-The-Neck Pulldowns	25 lbs.	20	60
	25 lbs.	20	60
Shoulders
Lateral Dumbbell Raises	8 lbs.	20	60
	8 lbs.	20	60
Front Dumbbell Raises	8 lbs.	20	60
	8 lbs.	20	60
Thighs
Barbell Lunges	30 lbs.	20	60
	30 lbs.	20	60
Stiff-Legged Dumbbell Deadlifts	10 lbs.	20	60
	10 lbs.	20	60
Biceps
Standing Alternate Dumbbell Curls	10 lbs.	20	60
	10 lbs.	20	60
Calves
Seated Calf Raises	35 lbs.	20	60
	35 lbs.	20	60
Abs
Crunches	-	30	30
	-	30	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill fast walk/jog - 4.7	0.000 miles	0	-

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