RILEYS WORKOUT

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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Created By:

lriley52 on June 23, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Abs, Thighs, Back, Shoulders, Lower Back, Triceps

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	100	30
Side Crunches	-	100	30
Thighs
Leg Extensions	-	-	60
Angled Leg Press	-	-	60
Back
Close-Grip Pulldowns	70 lbs.	3	60
Shoulders
Machine Shoulder Press	50 lbs.	3	60
Thighs
Hip Abduction Machine	-	-	60
Hip Adduction Machine	-	-	60
Back
Machine Seated Rows	60 lbs.	3	60
Abs
Sit-Ups	-	-	30
Back
Lat Pulldown with Neutral Grip	70 lbs.	4	60
Lower Back
Back Extensions	-	4	60
Triceps
Machine Triceps Dips	70 lbs.	4	60
Thighs
Seated Machine Leg Press	-	-	60
Seated Leg Curls	-	-	60
Back
Pull Up with Neutral Grip	-	-	60
Seated Cable Pulldowns	-	-	60
Abs
Core Stabilization with Twist	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Easy Run	2 miles	20	-
Household Tasks	0 miles	0	-
Swimming	0 miles	0	-
Stretching	0 miles	5	-
Cool Down	0 miles	3	-

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