NICOLE'S 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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Rating:
 Unrated
Created By:
ColeLynn80 on December 17, 2012
Users:
0 
Comments:
See comments
Workout Category:
Toning
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Abs, Trapezius, Triceps, Biceps, Shoulders, Calves
Workout Length:
7 days
Workout Days:
Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Abs
Sit-Ups-2030
-200
Trapezius
Dumbbell Shrugs20 lbs.200
20 lbs.200
Triceps
One-Arm Dumbbell Extensions10 lbs.1560
10 lbs.1560
Biceps
Standing Alternate Dumbbell Curls20 lbs.250
20 lbs.250
Standing Dumbbell Reverse Curls20 lbs.100
20 lbs.100
Shoulders
Lateral Dumbbell Raises20 lbs.50
20 lbs.50
20 lbs.50
Standing Dumbbell Press20 lbs.1060
20 lbs.1060
Rear Dumbbell Raises20 lbs.100
20 lbs.100
Front Dumbbell Raises20 lbs.560
20 lbs.560
20 lbs.560
Calves
Standing Calf Raise (no weight)-10060
-10060
-10060
Abs
Flutter Kicks-105
-105
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Stair Stepper0 miles30-
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Abs
Sit-Ups-2030
-200
Trapezius
Dumbbell Shrugs20 lbs.200
20 lbs.200
Triceps
One-Arm Dumbbell Extensions10 lbs.1560
10 lbs.1560
Biceps
Standing Alternate Dumbbell Curls20 lbs.250
20 lbs.250
Standing Dumbbell Reverse Curls20 lbs.100
20 lbs.100
Shoulders
Lateral Dumbbell Raises20 lbs.50
20 lbs.50
20 lbs.50
Standing Dumbbell Press20 lbs.1060
20 lbs.1060
Rear Dumbbell Raises20 lbs.100
20 lbs.100
Front Dumbbell Raises20 lbs.560
20 lbs.560
20 lbs.560
Calves
Standing Calf Raise (no weight)-10060
-10060
-10060
Abs
Flutter Kicks-105
-105
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Stair Stepper0 miles30-

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