SUMMER WORKOUT PLAN

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:
apascarosa on June 22, 2011
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Workout Category:
Strength & Cardio Combined
Workout Type:
Fat-burning
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Abs, Back, Biceps, Calves, Chest, Lower Back, Shoulders, Thighs, Triceps
Workout Length:
7 days
Workout Days:
Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Abs
Crunches-2030
-2030
-2030
Bicycle Crunches-2030
-2030
-2030
Bridge (Plank)-1030
-1030
-1030
Dumbbell Side Bends20 lbs.2030
20 lbs.2030
20 lbs.2030
Hanging Knee Tucks-1060
-1060
-1060
-1060
Back
Wide-Grip Front Pulldowns40 lbs.1030
40 lbs.1030
40 lbs.1030
Close-Grip Pulldowns40 lbs.1030
40 lbs.1030
40 lbs.1030
Seated Cable Rows50 lbs.1030
50 lbs.1030
50 lbs.1030
Biceps
Standing Alternate Dumbbell Curls10 lbs.1030
10 lbs.1030
10 lbs.1030
Seated Hammer Curls10 lbs.1030
10 lbs.1030
10 lbs.1030
Machine Preacher Curls20 lbs.1030
20 lbs.1030
20 lbs.1030
Calves
Calf Presses110 lbs.2060
110 lbs.2060
110 lbs.2060
Chest
Machine Chest Press40 lbs.1030
40 lbs.1030
40 lbs.1030
Machine Incline Chest Press40 lbs.1030
40 lbs.1030
40 lbs.1030
Pec Deck Flyes30 lbs.1060
30 lbs.1060
30 lbs.1060
Lower Back
Machine Low Back Extensions70 lbs.1030
70 lbs.1030
70 lbs.1030
Shoulders
Front Dumbbell Raises10 lbs.1030
10 lbs.1030
10 lbs.1030
Thighs
Walking Lunges with Dumbbells5 lbs.1060
5 lbs.1060
5 lbs.1060
Dumbbell Squats5 lbs.1060
5 lbs.1060
5 lbs.1060
Angled Leg Press130 lbs.1060
130 lbs.1060
130 lbs.1060
Leg Extensions50 lbs.1060
50 lbs.1060
50 lbs.1060
Seated Leg Curls50 lbs.1060
50 lbs.1060
50 lbs.1060
Hip Abduction Machine50 lbs.1030
50 lbs.1030
50 lbs.1030
Hip Adduction Machine50 lbs.1030
50 lbs.1030
50 lbs.1030
Triceps
Triceps Cable Pushdowns30 lbs.1030
30 lbs.1030
30 lbs.1030
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Pre-Lift Cardio Warm Up0 miles5-
Elliptical Trainer0 miles15-
Treadmill Walk: Incline 0%0 miles2-
Treadmill Walk: Incline 3%0 miles2-
Treadmill Walk: Incline 5%0 miles2-
Treadmill Walk: Incline 7%0 miles2-
Treadmill Walk: Incline 10%0 miles4-
Treadmill Walk: Incline 7%0 miles2-
Treadmill Walk: Incline 5%0 miles2-
Treadmill Walk: Incline 3%0 miles2-
Treadmill Walk: Incline 0%0 miles2-
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Abs
Crunches-2030
-2030
-2030
Bicycle Crunches-2030
-2030
-2030
Bridge (Plank)-1030
-1030
-1030
Dumbbell Side Bends20 lbs.2030
20 lbs.2030
20 lbs.2030
Hanging Knee Tucks-1060
-1060
-1060
-1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Pre-Lift Cardio Warm Up0 miles5-
Elliptical Trainer0 miles15-
Interval Cardio0 miles25-

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