PJ-PERSONAL WORKOUT PLAN

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:

sillajayne on November 17, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Shoulders, Chest, Thighs, Back, Trapezius, Biceps, Triceps, Abs

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Superband Band Splitter	-	12	30
	-	12	30
	-	12	30
Chest
Chest Stretch	-	12	30
	-	12	30
	-	12	30
Thighs
Squats: Body Weight	-	50	0
Single-Leg Deadlift	20 lbs.	12	0
	20 lbs.	12	0
	20 lbs.	12	0
Fire Hydrant	-	20	60
	-	20	60
	-	20	60
Seated Machine Leg Press	90 lbs.	12	30
	90 lbs.	12	30
	90 lbs.	12	30
	90 lbs.	12	30
Dumbbell Lunges	40 lbs.	10	30
	40 lbs.	10	30
	40 lbs.	10	30
	40 lbs.	10	30
Back
Close-Grip Pulldowns	15 lbs.	20	60
	15 lbs.	20	60
	15 lbs.	20	60
Inverted Row	-	10	60
	-	10	60
	-	10	60
Chest
Pushups: Wide-Grip	-	10	10
	-	8	10
	-	6	10
	-	4	10
	-	2	10
Trapezius
Barbell Upright Rows	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Biceps
Seated Hammer Curls	10 lbs.	12	60
	10 lbs.	12	60
Triceps
One-Dumbbell Triceps Extensions	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Abs
V Sit-Ups	-	10	30
	-	10	30
	-	10	30
Landmine Twists	1 lbs.	20	30
	1 lbs.	20	30
	1 lbs.	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Dancing	0 miles	60	-
Stretching	0 miles	15	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pilates	0 miles	60	-
HIIT Stationary Bike 2 / 4 min	0 miles	30	-

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