STRENGTH 1

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:

DebbieAS on August 04, 2010

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 6

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	65 lbs.	8	60
	65 lbs.	8	60
	65 lbs.	8	60
Flat Bench Dumbbell Flyes	15 lbs.	12	60
	15 lbs.	12	60
	15 lbs.	12	60
Back
One-Arm Dumbbell Bent-Over Rows	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
Wide-Grip Front Pulldowns	45 lbs.	10	60
	45 lbs.	10	60
	45 lbs.	10	60
Forearms
Barbell Wrist Curls	25 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	15 lbs.	8	60
	15 lbs.	8	60
Incline Dumbbell Curls	8 lbs.	13	60
	8 lbs.	13	60
Triceps
Machine Triceps Extensions	30 lbs.	8	60
	30 lbs.	8	60
One-Arm Dumbbell Kickbacks	5 lbs.	17	60
	5 lbs.	17	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15
Thighs
Barbell Squats	-	10	60
Calves
Seated Barbell Calf Raises	-	15	60
Thighs
Hip Flexor Stretch	-	15	60

Day 7

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

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