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:
BarbElder on September 16, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Thighs, Back, Biceps, Triceps, Abs, Shoulders

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Workout Routine Sample

Day 1
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press25 lbs.1060
25 lbs.860
15 lbs.1560
Thighs
Angled Leg Press128 lbs.1590
128 lbs.1590
128 lbs.1590
Hip Abduction Machine50 lbs.1560
60 lbs.1560
60 lbs.1560
Hip Adduction Machine30 lbs.1560
30 lbs.1560
30 lbs.1560
Back
Machine Seated Rows67 lbs.1260
Biceps
Barbell Preacher Curls15 lbs.660
15 lbs.660
15 lbs.660
10 lbs.860
10 lbs.860
10 lbs.860
5 lbs.1260
5 lbs.1260
Triceps
Triceps Cable Pushdowns30 lbs.1560
30 lbs.1560
One-Arm Dumbbell Kickbacks10 lbs.660
Abs
Crunches-2530
-2530
Medicine Ball Rotations-1530
-1530
Shoulders
Lateral Dumbbell Raises5 lbs.860
5 lbs.860
5 lbs.860
Seated Barbell Front Press5 lbs.860
5 lbs.860
5 lbs.860
Seated Dumbbell Press10 lbs.1260
10 lbs.1260
10 lbs.1260
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles20-

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