STRENGTH TRAIN 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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Rating:
 Unrated
Created By:
Lovetokb on October 02, 2009
Users:
Comments:
Workout Category:
Circuit Training
Experience Level:
Advanced
Target Gender:
Women
Body Parts:
Abs, Chest, Thighs, Back, Biceps, Triceps, Lower Back, Calves, Trapezius, Shoulders

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Ball Crunches-3030
Hanging Leg Raises-2030
Chest
Pushups-max30
Thighs
Angled Leg Press120 lbs.1260
Back
One-Arm Dumbbell Bent-Over Rows20 lbs.1245
Biceps
Cable Curls30 lbs.1245
Triceps
One-Arm Dumbbell Extensions8 lbs.1245
Abs
Side Jackknifes-2530
Lower Back
Back Extension: Ground-1545
Chest
Incline Dumbbell Press15 lbs.1545
Thighs
Barbell Lunges25 lbs.1260
Calves
Standing Calf Raises90 lbs.1545
Triceps
Machine Triceps Extensions25 lbs.1245
Abs
V Sit-Ups-2030
Chest
Pec Deck Flyes30 lbs.1045
Thighs
Hip Abduction Machine35 lbs.1245
Hip Adduction Machine35 lbs.1245
Back
Machine Seated Rows45 lbs.1045
Trapezius
Barbell Upright Rows25 lbs.1045
Biceps
Concentration Curls10 lbs.1045
Triceps
One-Dumbbell Triceps Extensions15 lbs.1045
Lower Back
Back Extension: Plank Hold with Lift-1545
Abs
Bridge (Plank)-145
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Steady-State Cardio0.000 miles30-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Incline Walk0.000 miles60-

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