SHER'S SPLIT 3

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 26, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Chest, Biceps, Shoulders, Triceps, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	55 lbs.	5	60
	55 lbs.	5	60
	55 lbs.	5	60
	55 lbs.	5	60
Incline Barbell Press	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Dumbbell Bench Press	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60
Dumbbell Flyes	20 lbs.	40	60
	20 lbs.	40	60
Pec Deck Flyes	85 lbs.	5	60
	85 lbs.	5	60
	85 lbs.	5	60
Biceps
Standing Barbell Curls	24 lbs.	5	60
	24 lbs.	5	60
	24 lbs.	5	60
Standing Dumbbell Curls	16 lbs.	12	60
	16 lbs.	12	60
	16 lbs.	12	60
Standing Hammer Curls	6 lbs.	40	60
	6 lbs.	40	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	1.000 miles	0	-
	1.000 miles	0	-

Day 3

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Arc Trainer	0.000 miles	0	-

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