NANCY #1

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:

LNK681 on September 27, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Abs, Biceps, Shoulders, Thighs, Triceps, Chest

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Leg Raises	-	20	30
	-	20	30
Machine Side Twists	8 lbs.	25	30
	8 lbs.	25	30
Biceps
Standing Barbell Curls	8 lbs.	10	60
	8 lbs.	10	60
Shoulders
Standing Dumbbell Press	8 lbs.	10	60
	8 lbs.	10	60
Thighs
Hip Abduction Machine	70 lbs.	20	60
	70 lbs.	20	60
Hip Adduction Machine	70 lbs.	20	60
	70 lbs.	20	60
Seated Machine Leg Press	110 lbs.	20	60
	110 lbs.	20	60
Triceps
Lying Triceps Extensions	26 lbs.	5	60
	26 lbs.	5	60
Chest
Flat Bench Dumbbell Flyes	20 lbs.	5	60
	20 lbs.	5	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	3 miles	35	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cybex Arc Trainer	0 miles	30	-

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