RAINIER TRAINING

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:
mtgirl9000 on April 10, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Endurance
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press20 lbs.860
20 lbs.860
20 lbs.860
20 lbs.860
Flat Bench Dumbbell Flyes15 lbs.1460
15 lbs.1460
15 lbs.1460
Incline Dumbbell Flyes12 lbs.1560
12 lbs.1560
Triceps
Lying Triceps Extensions35 lbs.860
35 lbs.860
35 lbs.860
One-Arm Dumbbell Kickbacks5 lbs.2060
5 lbs.2060
5 lbs.2060
Abs
Flutter Kicks-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges15 lbs.1090
15 lbs.1090
15 lbs.1090
15 lbs.1090
Partial Dumbbell Squats15 lbs.1090
15 lbs.1090
15 lbs.1090
Dumbbell Squats10 lbs.1890
10 lbs.1890
Calves
Seated Barbell Calf Raises35 lbs.1060
35 lbs.1060
35 lbs.1060
Lower Back
Back Extension: Ground-1060
-1060
-1060
Abs
Flutter Kicks-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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