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:
krhymes06 on October 15, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Back, Biceps, Forearms, Abs, Chest, Triceps, Thighs, Calves, Lower Back, Shoulders, Trapezius

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Seated Cable Rows85 lbs.860
85 lbs.860
85 lbs.860
85 lbs.860
Bent-Over Barbell Rows45 lbs.1260
45 lbs.1260
45 lbs.1260
Machine Pullovers40 lbs.1260
40 lbs.1260
40 lbs.1260
Biceps
Standing Alternate Dumbbell Curls25 lbs.860
25 lbs.860
25 lbs.860
Seated Hammer Curls15 lbs.1060
15 lbs.1060
Standing Dumbbell Reverse Curls8 lbs.1260
8 lbs.1260
Forearms
Barbell Wrist Curls35 lbs.1060
35 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 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press110 lbs.860
110 lbs.860
110 lbs.860
110 lbs.860
Decline Barbell Press100 lbs.1060
100 lbs.1060
100 lbs.1060
Incline Dumbbell Flyes20 lbs.1360
20 lbs.1360
20 lbs.1360
Triceps
Machine Triceps Extensions55 lbs.860
55 lbs.860
55 lbs.860
One-Arm Dumbbell Kickbacks10 lbs.1460
10 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

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