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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.
Tereesa
Rating:
 Unrated
Created By:
Tereesa on April 29, 2012
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Biceps, Abs, Trapezius, Thighs, Chest, Lower Back, Forearms, Shoulders

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Hammer Curls10 lbs.10060
Abs
Dumbbell Side Bends10 lbs.16030
Trapezius
Dumbbell Upright Rows10 lbs.9060
Thighs
Knee-to-Knee Hip Mobilization-20060
Abs
Leg Raises-10030
Chest
Dumbbell Floor Press16 lbs.10060
Pushups: Kneeling-12060
Lower Back
Back Extension: Ground-30060
Abs
Hip Lift-5030
Chest
Dumbbell Chest Press: Alternating10 lbs.20060
Thighs
Dumbbell Squat Thrusters10 lbs.5060
Forward Lunges-2060
Back
Dumbbell Row10 lbs.15060
Forearms
Dumbbell Wrist Curls8 lbs.16060
Biceps
Seated Hammer Curls16 lbs.4060
Abs
Sit-Ups-4030
Shoulders
Lateral Raise and Rear Lateral Raise10 lbs.5060
Abs
Crunches-3030
-3030
-4030
-5030

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