SPRING INTO SEPTEMBER

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:

Fyrefly on July 12, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

Workout Length:

7 days

Workout Days:

Sunday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows	-	-	60
Chest
Incline Dumbbell Press	-	-	60
Shoulders
Front Dumbbell Raises	-	-	60
Chest
Incline Dumbbell Flyes	-	-	60
Pushups: Kneeling	-	-	60
Back
Dumbbell Pullovers	-	-	60
Shoulders
Dumbbell Cross Punch	-	-	60
Trapezius
Dumbbell Upright Rows	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Brisk Walk	3.6 miles	72	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
Triceps Bench Dips	-	-	60
One-Arm Dumbbell Kickbacks	-	-	60
One-Dumbbell Triceps Extensions	-	-	60
One-Arm Dumbbell Kickbacks	-	-	60
Biceps
Seated Hammer Curls	-	-	60
Incline Dumbbell Curls	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	0 miles	0	-

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