SEPT 2014

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:

annickgarvin on September 16, 2014

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Advanced

Target Gender:

Women

Body Parts:

Shoulders, Chest, Back, Abs

Workout Length:

5 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Decline or Braced Dumbbell Row	35 kg.	5	30
	35 kg.	5	30
	35 kg.	5	30
	35 kg.	5	30
	35 kg.	5	30
	35 kg.	5	30
Chest
Decline Barbell Press	18 kg.	5	30
	18 kg.	5	30
	18 kg.	5	30
	18 kg.	5	30
	18 kg.	5	30
	18 kg.	5	30
Dumbbell Chest Press: Alternating	13 kg.	12	30
	13 kg.	12	30
	13 kg.	12	30
	13 kg.	12	30
Back
Wide-Grip Front Pulldowns	80 kg.	10	30
	80 kg.	10	30
	80 kg.	10	30
	80 kg.	10	30
Shoulders
Dumbbell Push Press	8 kg.	10	30
	8 kg.	10	30
	8 kg.	10	30
Front Dumbbell Raises	5 kg.	12	30
	5 kg.	12	30
	5 kg.	12	30
Abs
Plank with Elevated Feet	-	-	30
	-	-	30
Chest
Plank to Pushup	-	-	60
	-	-	60
Abs
Closed Leg Toe Touches	-	-	30
	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Brisk Walk	0 km	50	-
Outdoor Cycling	0 km	25	-

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