PEN'S WORK OUT

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:

PennyGough on August 05, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Chest, Back, Forearms, Biceps, Triceps, Thighs, Abs, Calves, Shoulders, Trapezius, Lower Back

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
Flat Bench Dumbbell Flyes	15 lbs.	16	60
	15 lbs.	16	60
	15 lbs.	16	60
Back
One-Arm Dumbbell Bent-Over Rows	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
Machine Seated Rows	30 lbs.	8	60
	30 lbs.	8	60
	30 lbs.	8	60
Forearms
Barbell Wrist Curls	25 lbs.	10	60
Biceps
Machine Preacher Curls	30 lbs.	8	60
	30 lbs.	8	60
Seated Hammer Curls	30 lbs.	8	60
	30 lbs.	8	60
Standing Dumbbell Curls	30 lbs.	8	60
	30 lbs.	8	60
Triceps
One-Arm Dumbbell Kickbacks	8 lbs.	10	60
	8 lbs.	10	60
Thighs
Leg Extensions	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Lying Leg Curls	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Abs
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15
Hanging Knee Tucks	-	20	20
Hanging Leg Raises	-	10	20
Thighs
Step-Ups	-	1000	60
	-	1000	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Weighted Hula Hoop	0.000 miles	6	-
	0.000 miles	6	-

Day 6

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Hack Squats	120 lbs.	10	90
	120 lbs.	10	90
	120 lbs.	10	90
	120 lbs.	10	90
Lying Leg Curls	35 lbs.	12	90
	35 lbs.	12	90
	35 lbs.	12	90
Leg Extensions	40 lbs.	15	90
	40 lbs.	15	90
Calves
Calf Presses	130 lbs.	10	60
	130 lbs.	10	60
Shoulders
Seated Dumbbell Press	20 lbs.	8	60
	20 lbs.	8	60
Cross-Body Cable Raises	5 lbs.	19	60
	5 lbs.	19	60
Trapezius
Barbell Upright Rows	30 lbs.	8	60
	30 lbs.	8	60
Lower Back
Machine Low Back Extensions	60 lbs.	10	60
	60 lbs.	10	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

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