SUPERSETS BIS/TRIS

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:

EllyRae on February 15, 2010

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Advanced

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	20 lbs.	15	60
	20 lbs.	12	60
	20 lbs.	10	60
Front Dumbbell Raises	10 lbs.	12	60
	10 lbs.	12	60
Rear Dumbbell Raises	8 lbs.	15	60
	8 lbs.	15	60
Trapezius
Barbell Upright Rows	30 lbs.	8	60
	30 lbs.	8	60
	30 lbs.	8	60
Dumbbell Shrugs	20 lbs.	10	60
	20 lbs.	10	60
Abs
Hanging Leg Raises	-	10	25
Cable Crunches	90 lbs.	30	25
Reverse Crunches	-	15	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	45	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Close-Grip Pulldowns	60 lbs.	8	60
	60 lbs.	8	60
	60 lbs.	8	60
	60 lbs.	8	60
Machine Seated Rows	60 lbs.	12	60
	60 lbs.	12	60
	60 lbs.	12	60
Dumbbell Pullovers	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
Biceps
Standing Alternate Dumbbell Curls	15 lbs.	8	60
	15 lbs.	8	60
	15 lbs.	8	60
Concentration Curls	10 lbs.	15	60
	10 lbs.	15	60
Cable Curls	20 lbs.	10	60
	20 lbs.	10	60
Abs
Hanging Leg Raises	-	10	25
Ball Crunches	-	20	25
Bridge (Plank)	-	-	20
Machine Crunches	70 lbs.	25	20
Straight-Arm Side Bridge	-	-	15
	-	-	15
Dumbbell Side Bends	30 lbs.	15	15
	35 lbs.	15	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	45	-

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