SHER'S SPLIT

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:

sfijas on January 15, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Smith Machine Front Press	85 lbs.	5	60
	85 lbs.	5	60
	85 lbs.	5	60
	85 lbs.	5	60
Seated Dumbbell Press	70 lbs.	12	60
	70 lbs.	12	60
	70 lbs.	12	60
Front Dumbbell Raises	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
Lateral Dumbbell Raises	12 lbs.	40	60
	12 lbs.	40	60
Triceps
Close-Grip Bench Press	110 lbs.	5	60
	110 lbs.	5	60
	110 lbs.	5	60
One-Dumbbell Triceps Extensions	55 lbs.	5	60
	55 lbs.	5	60
Lying Triceps Extensions	60 lbs.	5	60
	60 lbs.	5	60
Triceps Cable Pushdowns	85 lbs.	40	60
	85 lbs.	40	60
Abs
Machine Crunches	110 lbs.	40	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	1.250 miles	0	-
	1.250 miles	0	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Deadlifts	185 lbs.	5	60
	185 lbs.	5	60
	185 lbs.	5	60
Back
Bent-Over Barbell Rows	110 lbs.	12	60
	110 lbs.	12	60
	110 lbs.	12	60
Lat Pulldown with Neutral Grip	125 lbs.	12	60
	125 lbs.	12	60
	125 lbs.	12	60
Seated Cable Rows	130 lbs.	40	60
	130 lbs.	40	60
Calves
Seated Calf Raises	146 lbs.	15	60
	146 lbs.	15	60
	146 lbs.	15	60
Abs
Cable Crunches	180 lbs.	12	30
	180 lbs.	12	30
	180 lbs.	12	30
Machine Crunches	110 lbs.	40	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	1.250 miles	0	-
	1.250 miles	0	-

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