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.

Rating:

Created By:

flashyblueeyes on March 17, 2009

Users:

Comments:

See 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

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	2.000 miles	45	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Machine Crunches	30 lbs.	12	30
	40 lbs.	10	30
	50 lbs.	8	30
	60 lbs.	6	30
	30 lbs.	24	30
Back
Wide Grip Front Chin-Ups	-	15	60
	-	15	60
Biceps
Machine Preacher Curls	30 lbs.	12	60
	40 lbs.	10	60
	50 lbs.	8	60
	60 lbs.	6	60
	30 lbs.	24	60
Chest
Machine Chest Press	10 lbs.	12	60
	20 lbs.	10	60
	30 lbs.	8	60
	40 lbs.	6	60
	10 lbs.	24	60
Machine Incline Chest Press	30 lbs.	12	60
	40 lbs.	10	60
	50 lbs.	8	60
	60 lbs.	6	60
	30 lbs.	24	60
Parallel-Bar Dips	-	15	60
	-	15	60
Shoulders
Machine Lateral Raises	10 lbs.	12	60
	20 lbs.	10	60
	30 lbs.	8	60
	40 lbs.	6	60
	10 lbs.	24	60
Machine Rear Deltoid Extensions	20 lbs.	12	60
	30 lbs.	10	60
	40 lbs.	8	60
	50 lbs.	6	60
	20 lbs.	24	60
Machine Shoulder Press	20 lbs.	12	60
	30 lbs.	10	60
	40 lbs.	8	60
	50 lbs.	6	60
	20 lbs.	24	60
Thighs
Angled Leg Press	60 lbs.	12	60
	70 lbs.	10	60
	80 lbs.	8	60
	90 lbs.	6	60
	60 lbs.	24	60
Hip Abduction Machine	80 lbs.	15	60
	80 lbs.	15	60
	80 lbs.	15	60
Hip Adduction Machine	80 lbs.	15	60
	80 lbs.	15	60
	80 lbs.	15	60
Leg Extensions	20 lbs.	12	60
	30 lbs.	10	60
	40 lbs.	8	60
	50 lbs.	6	60
	20 lbs.	24	60
Lying Leg Curls	20 lbs.	12	60
	30 lbs.	10	60
	40 lbs.	8	60
	50 lbs.	6	60
	20 lbs.	24	60
Triceps
Machine Triceps Extensions	20 lbs.	12	60
	30 lbs.	10	60
	40 lbs.	8	60
	50 lbs.	6	60
	20 lbs.	24	60
Chest
Pec Deck Flyes	40 lbs.	15	60
	40 lbs.	15	60
	40 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	0	-

No comments have been posted yet.