STARTING POINT(BY KELLI)

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:

skygraham01 on January 20, 2015

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

Workout Length:

6 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	8 lbs.	20	60
Back
Seated Cable Rows	10 lbs.	20	60
Biceps
Standing Barbell Curls	5 lbs.	20	60
Triceps
One-Arm Dumbbell Extensions	5 lbs.	20	60
Thighs
Squats: Body Weight	-	20	60
Calves
Standing Calf Raise (no weight)	-	20	60
Trapezius
Barbell Upright Rows	10 lbs.	20	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
Triceps Bench Dips	-	12	60
One-Arm Dumbbell Kickbacks	10 lbs.	12	60
Biceps
Single-Arm Dumbbell Hammer Curl	8 lbs.	12	60
Forearms
Dumbbell Wrist Curls	10 lbs.	12	60
Shoulders
Seated Dumbbell Shrugs	10 lbs.	12	60
Windmills with Weight	8 lbs.	12	60
Trapezius
Medicine Ball Slam	-	12	60
Biceps
Cross Body Hammer Curls	8 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Eliptical	0 miles	15	0
Treadmill Walk: Incline 3%	0 miles	15	0

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