PHASE 1

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

BarbElder on September 16, 2009

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	25 lbs.	10	60
	25 lbs.	8	60
	15 lbs.	15	60
Thighs
Angled Leg Press	128 lbs.	15	90
	128 lbs.	15	90
	128 lbs.	15	90
Hip Abduction Machine	50 lbs.	15	60
	60 lbs.	15	60
	60 lbs.	15	60
Hip Adduction Machine	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Back
Machine Seated Rows	67 lbs.	12	60
Biceps
Barbell Preacher Curls	15 lbs.	6	60
	15 lbs.	6	60
	15 lbs.	6	60
	10 lbs.	8	60
	10 lbs.	8	60
	10 lbs.	8	60
	5 lbs.	12	60
	5 lbs.	12	60
Triceps
Triceps Cable Pushdowns	30 lbs.	15	60
	30 lbs.	15	60
One-Arm Dumbbell Kickbacks	10 lbs.	6	60
Abs
Crunches	-	25	30
	-	25	30
Medicine Ball Rotations	-	15	30
	-	15	30
Shoulders
Lateral Dumbbell Raises	5 lbs.	8	60
	5 lbs.	8	60
	5 lbs.	8	60
Seated Barbell Front Press	5 lbs.	8	60
	5 lbs.	8	60
	5 lbs.	8	60
Seated Dumbbell Press	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	20	-

No comments have been posted yet.