MY CUSTOM PLAN

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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:

lelogosdemoi on July 20, 2009

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Comments:

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Workout Category:

Strength & Cardio Combined

Experience Level:

Advanced

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
Flat Bench Dumbbell Flyes	20 lbs.	12	60
	20 lbs.	12	60
Pec Deck Flyes	30 lbs.	13	60
	30 lbs.	13	60
Back
Seated Cable Rows	65 lbs.	8	60
	65 lbs.	8	60
	65 lbs.	8	60
	65 lbs.	8	60
Bent-Over Barbell Rows	35 lbs.	12	60
	35 lbs.	12	60
Cross-Bench Dumbbell Pullovers	15 lbs.	17	60
	15 lbs.	17	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Day 2

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

Sounds great would love to but I need beginner level--just getting back to working out after a bout with blood clots in legs

Luv-hum-brds

July 21, 2009 at 11:43am

jimrichter
35 M

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google1
46 F