This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
LivieLove17 on October 09, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press55 lbs.860
55 lbs.860
55 lbs.860
55 lbs.860
Flat Bench Dumbbell Flyes15 lbs.1260
15 lbs.1260
15 lbs.1260
Pec Deck Flyes20 lbs.1660
20 lbs.1660
20 lbs.1660
Back
Seated Cable Rows50 lbs.860
50 lbs.860
50 lbs.860
50 lbs.860
Bent-Over Barbell Rows25 lbs.1360
25 lbs.1360
25 lbs.1360
Machine Pullovers20 lbs.1660
20 lbs.1660
20 lbs.1660
Lower Back
Machine Low Back Extensions50 lbs.1060
50 lbs.1060
50 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Barbell Front Press40 lbs.860
40 lbs.860
40 lbs.860
Lateral Dumbbell Raises5 lbs.1460
5 lbs.1460
Rear Dumbbell Raises2 lbs.2660
2 lbs.2660
Trapezius
Barbell Upright Rows30 lbs.860
30 lbs.860
30 lbs.860
Dumbbell Shrugs20 lbs.1060
20 lbs.1060
Triceps
Lying Triceps Extensions30 lbs.860
30 lbs.860
30 lbs.860
Triceps Cable Pushdowns20 lbs.1460
20 lbs.1460
Triceps Parallel-Bar Dips-960
-960
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

Workout routine comments

No comments have been posted yet.



Follow Us

Explore FitClick
Browse this section for quick links to our workout routines and other popular workout and fitness features. From exercise programs to calories burned data, FitClick has the content you need to lead a healthy life. Find a workout routine, fitness program and more at your source for fitness information.