STRENGTH

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:

Kariane on October 24, 2009

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	70 lbs.	8	60
	70 lbs.	8	60
	70 lbs.	8	60
Back
One-Arm Dumbbell Bent-Over Rows	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
Biceps
EZ Curl Bar Curls	35 lbs.	8	60
	35 lbs.	8	60
Triceps
One-Arm Dumbbell Extensions	10 lbs.	8	60
	10 lbs.	8	60
Thighs
Dumbbell Lunges	15 lbs.	10	90
	15 lbs.	10	90
	15 lbs.	10	90
Dumbbell Squats	10 lbs.	15	90
	10 lbs.	15	90
Shoulders
Seated Dumbbell Press	15 lbs.	8	60
	15 lbs.	8	60
Trapezius
Dumbbell Upright Rows	10 lbs.	8	60
Calves
One-Leg Dumbbell Calf Raises	-	20	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
Abs
Flutter Kicks	-	20	20
	-	20	20
	-	20	20
Ball Crunches	-	20	15
	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

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