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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Rating:
 Unrated
Created By:
ShanBan on February 16, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press65 lbs.860
65 lbs.860
65 lbs.860
Flat Bench Dumbbell Flyes15 lbs.1160
15 lbs.1160
15 lbs.1160
Triceps
Lying Triceps Extensions30 lbs.860
30 lbs.860
Triceps Cable Pushdowns20 lbs.1460
20 lbs.1460
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press140 lbs.1090
140 lbs.1090
140 lbs.1090
140 lbs.1090
Standing Leg Curls10 lbs.1690
10 lbs.1690
10 lbs.1690
Leg Extensions30 lbs.1790
30 lbs.1790
30 lbs.1790
Calves
Standing Calf Raises120 lbs.1060
120 lbs.1060
Lower Back
Machine Low Back Extensions50 lbs.1060
50 lbs.1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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