ROUTINE 2 MONTH 2

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:

twodreamrides on August 19, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Chest, Shoulders, Triceps, Thighs, Calves, Abs, Lower Back, Biceps

Description

From trainer.

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Workout Routine Sample

Day 8

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Flat Bench Dumbbell Flyes	5 lbs.	15	60
	7 lbs.	15	60
	10 lbs.	15	60
Shoulders
Standing Dumbbell Press	7 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Triceps
Rope Extensions	15 lbs.	15	60
	20 lbs.	15	60
	25 lbs.	15	60
Thighs
Precor Machine Glute Isolator	50 lbs.	15	60
	60 lbs.	15	60
	70 lbs.	15	60
Leg Extensions	40 lbs.	15	60
	45 lbs.	15	60
	50 lbs.	15	60
Calves
Calf Presses	70 lbs.	15	60
	80 lbs.	15	60
	90 lbs.	15	60
Abs
Bowflex: Seated (Resisted) Abdominal Crunch	45 lbs.	15	30
	50 lbs.	15	30
	55 lbs.	15	30
Bridge (Plank)	-	3	30
Ball Crunches	-	20	30
	-	20	30
	-	20	30
Lower Back
Back Extensions	-	20	60
	-	20	60
	-	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	0	-

Day 17

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Seated Cable Rows	40 lbs.	15	60
	50 lbs.	15	60
	55 lbs.	15	60
Wide-Grip Front Pulldowns	45 lbs.	15	60
	50 lbs.	15	60
	55 lbs.	15	60
Close-Grip Pulldowns	45 lbs.	15	60
	50 lbs.	15	60
	55 lbs.	15	60
Biceps
Standing Dumbbell Curls	7 lbs.	15	60
	7 lbs.	15	60
	7 lbs.	15	60
Thighs
Seated Leg Curls	45 lbs.	15	60
	50 lbs.	15	60
	55 lbs.	15	60
Standing Leg Curls	25 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Back
Bent-Over Barbell Rows	20 lbs.	15	60
	30 lbs.	15	60
	40 lbs.	15	60
Abs
Bowflex: Seated (Resisted) Abdominal Crunch	45 lbs.	20	30
	50 lbs.	20	30
	55 lbs.	20	30
Bridge (Plank)	-	3	30
Ball Crunches	-	20	30
	-	20	30
	-	20	30
Lower Back
Back Extensions	-	20	60
	-	20	60
	-	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	3 miles	30	-

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