ROCHELLE'S PLAN

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
flashyblueeyes on March 17, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Abs, Back, Biceps, Chest, Shoulders, Thighs, Triceps

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Workout Routine Sample

Day 1
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running2.000 miles45-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Machine Crunches30 lbs.1230
40 lbs.1030
50 lbs.830
60 lbs.630
30 lbs.2430
Back
Wide Grip Front Chin-Ups-1560
-1560
Biceps
Machine Preacher Curls30 lbs.1260
40 lbs.1060
50 lbs.860
60 lbs.660
30 lbs.2460
Chest
Machine Chest Press10 lbs.1260
20 lbs.1060
30 lbs.860
40 lbs.660
10 lbs.2460
Machine Incline Chest Press30 lbs.1260
40 lbs.1060
50 lbs.860
60 lbs.660
30 lbs.2460
Parallel-Bar Dips-1560
-1560
Shoulders
Machine Lateral Raises10 lbs.1260
20 lbs.1060
30 lbs.860
40 lbs.660
10 lbs.2460
Machine Rear Deltoid Extensions20 lbs.1260
30 lbs.1060
40 lbs.860
50 lbs.660
20 lbs.2460
Machine Shoulder Press20 lbs.1260
30 lbs.1060
40 lbs.860
50 lbs.660
20 lbs.2460
Thighs
Angled Leg Press60 lbs.1260
70 lbs.1060
80 lbs.860
90 lbs.660
60 lbs.2460
Hip Abduction Machine80 lbs.1560
80 lbs.1560
80 lbs.1560
Hip Adduction Machine80 lbs.1560
80 lbs.1560
80 lbs.1560
Leg Extensions20 lbs.1260
30 lbs.1060
40 lbs.860
50 lbs.660
20 lbs.2460
Lying Leg Curls20 lbs.1260
30 lbs.1060
40 lbs.860
50 lbs.660
20 lbs.2460
Triceps
Machine Triceps Extensions20 lbs.1260
30 lbs.1060
40 lbs.860
50 lbs.660
20 lbs.2460
Chest
Pec Deck Flyes40 lbs.1560
40 lbs.1560
40 lbs.1560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles0-

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