SWIMSUIT BODY

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:
HOLLYJO28 on April 23, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Abs, Thighs, Calves, Biceps, Triceps, Trapezius, Shoulders, Back, Lower Back, Chest

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Bench Knee Tucks-1530
-1530
Bicycle Crunches-1530
-1530
Hanging Knee Tucks-1530
-1530
Flutter Kicks-1530
-1530
Dumbbell Side Bends15 lbs.1530
15 lbs.1530
Weighted Crunch6 lbs.1530
6 lbs.1530
Medicine Ball Rotations-1530
-1530
Bridge (Plank)-230
-230
Thighs
Leg Extensions70 lbs.1560
70 lbs.1560
Angled Leg Press110 lbs.1560
110 lbs.1560
Lying Leg Curls50 lbs.1560
50 lbs.1560
Seated Leg Curls50 lbs.1560
50 lbs.1560
Smith Machine Squats-1560
-1560
Hip Abduction Machine85 lbs.1560
85 lbs.1560
Hip Adduction Machine85 lbs.1560
85 lbs.1560
Calves
Calf Presses110 lbs.1560
110 lbs.1560
Seated Calf Raises50 lbs.1560
50 lbs.1560
Biceps
Standing Alternate Dumbbell Curls10 lbs.1560
10 lbs.1560
Concentration Curls10 lbs.1560
10 lbs.1560
Cable Curls30 lbs.1560
30 lbs.1560
Triceps
Triceps Bench Dips-1560
-1560
One-Arm Dumbbell Kickbacks10 lbs.1560
10 lbs.1560
One-Dumbbell Triceps Extensions10 lbs.1560
10 lbs.1560
Triceps Cable Pushdowns30 lbs.1560
30 lbs.1560
Trapezius
Dumbbell Shrugs15 lbs.1560
15 lbs.1560
Shoulders
Lateral Dumbbell Raises8 lbs.1560
8 lbs.1560
Front Dumbbell Raises8 lbs.1560
8 lbs.1560
Back
One-Arm Dumbbell Bent-Over Rows12 lbs.1560
12 lbs.1560
Seated Cable Rows40 lbs.1560
40 lbs.1560
Wide-Grip Behind-The-Neck Pulldowns40 lbs.1560
40 lbs.1560
Reverse Fly5 lbs.1560
5 lbs.1560
Wide-Grip Front Pulldowns30 lbs.1560
30 lbs.1560
Back Extension with Lower Trap Raise10 lbs.1560
10 lbs.1560
Lower Back
Machine Low Back Extensions80 lbs.1560
80 lbs.1560
Chest
Machine Chest Press30 lbs.1560
30 lbs.1560
Pec Deck Flyes30 lbs.1560
30 lbs.1560
Standing Dumbbell Flyes8 lbs.1560
8 lbs.1560
Flat Bench Dumbbell Flyes8 lbs.1560
8 lbs.1560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Recumbent Stationary Bike4.000 miles15-

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