RANGEVIEW GYM

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:
ChiloHead on March 25, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press60 lbs.860
60 lbs.860
60 lbs.860
60 lbs.860
Flat Bench Dumbbell Flyes15 lbs.1460
15 lbs.1460
Incline Dumbbell Flyes15 lbs.1060
15 lbs.1060
Back
Machine Seated Rows55 lbs.860
55 lbs.860
55 lbs.860
55 lbs.860
Bent-Over Barbell Rows30 lbs.1060
30 lbs.1060
Cross-Bench Dumbbell Pullovers15 lbs.1260
15 lbs.1260
Lower Back
Back Extension: Plank Hold with Lift-1060
-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
Bicycle Crunches--60
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press20 lbs.860
20 lbs.860
20 lbs.860
Machine Lateral Raises10 lbs.1960
10 lbs.1960
Trapezius
Barbell Upright Rows30 lbs.860
30 lbs.860
Dumbbell Shrugs20 lbs.1260
20 lbs.1260
Triceps
Lying Triceps Extensions35 lbs.860
35 lbs.860
35 lbs.860
Triceps Cable Pushdowns25 lbs.1060
25 lbs.1060
25 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

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