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:
getomindst8 on December 21, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
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
Barbell Bench Press120 lbs.860
120 lbs.860
120 lbs.860
120 lbs.860
Flat Bench Dumbbell Flyes30 lbs.1060
30 lbs.1060
30 lbs.1060
Pec Deck Flyes40 lbs.1460
40 lbs.1460
Back
One-Arm Dumbbell Bent-Over Rows35 lbs.860
35 lbs.860
35 lbs.860
35 lbs.860
Wide-Grip Front Pulldowns80 lbs.1060
80 lbs.1060
80 lbs.1060
Machine Pullovers40 lbs.1460
40 lbs.1460
Lower Back
Machine Low Back Extensions90 lbs.1060
90 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 miles45-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Barbell Front Press70 lbs.860
70 lbs.860
70 lbs.860
Lateral Dumbbell Raises8 lbs.1560
8 lbs.1560
8 lbs.1560
Trapezius
Barbell Upright Rows50 lbs.860
50 lbs.860
Dumbbell Shrugs35 lbs.1360
35 lbs.1360
Triceps
One-Dumbbell Triceps Extensions30 lbs.860
30 lbs.860
30 lbs.860
Rope Extensions40 lbs.1060
40 lbs.1060
40 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 miles45-

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