This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
uolymme637 on June 14, 2011
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Back, Chest, Thighs, Lower Back, Abs, Shoulders, Biceps, Calves
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Seated Cable Rows70 lbs.1260
70 lbs.1260
70 lbs.1260
Chest
Machine Chest Press50 lbs.1260
50 lbs.1260
Thighs
Hip Abduction Machine55 lbs.1260
55 lbs.1260
Hip Adduction Machine45 lbs.1260
45 lbs.1260
Lower Back
Machine Low Back Extensions65 lbs.1260
65 lbs.1260
Abs
Machine Side Twists45 lbs.1230
45 lbs.1230
45 lbs.1230
45 lbs.1230
Thighs
Leg Extensions45 lbs.1260
45 lbs.1260
Abs
Crunches-2530
-1530
Bench Knee Tucks-1030
Side Crunches-2030
-2030
Reverse Crunches-2030
-2030
Bridge (Plank)-1530
Shoulders
Seated Dumbbell Press10 lbs.1060
10 lbs.1060
Biceps
Standing Alternate Dumbbell Curls10 lbs.1060
10 lbs.1060
Chest
Flat Bench Dumbbell Flyes10 lbs.1060
10 lbs.1060
Thighs
Dumbbell Lunges10 lbs.1560
10 lbs.1560
Shoulders
Lateral Dumbbell Raises10 lbs.1060
10 lbs.1060
Calves
Standing Calf Raises-2560
Abs
Flutter Kicks-2530
Thighs
Squats: Body Weight-3060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer2.5 miles30-
Stretching0 miles10-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Seated Cable Rows70 lbs.1260
70 lbs.1260
70 lbs.1260
Chest
Machine Chest Press50 lbs.1260
50 lbs.1260
Thighs
Hip Abduction Machine55 lbs.1260
55 lbs.1260
Hip Adduction Machine45 lbs.1260
45 lbs.1260
Lower Back
Machine Low Back Extensions65 lbs.1260
65 lbs.1260
Abs
Machine Side Twists45 lbs.1230
45 lbs.1230
45 lbs.1230
45 lbs.1230
Thighs
Leg Extensions45 lbs.1260
45 lbs.1260
Abs
Crunches-2530
-1530
Bench Knee Tucks-1030
Side Crunches-2030
-2030
Reverse Crunches-2030
-2030
Bridge (Plank)-1530
Shoulders
Seated Dumbbell Press10 lbs.1060
10 lbs.1060
Biceps
Standing Alternate Dumbbell Curls10 lbs.1060
10 lbs.1060
Chest
Flat Bench Dumbbell Flyes10 lbs.1060
10 lbs.1060
Thighs
Dumbbell Lunges10 lbs.1560
10 lbs.1560
Shoulders
Lateral Dumbbell Raises10 lbs.1060
10 lbs.1060
Calves
Standing Calf Raises-2560
Abs
Flutter Kicks-2530
Thighs
Squats: Body Weight-3060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer2.5 miles30-
Stretching0 miles10-
Brisk Walk3 miles60-

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