TOUGH MUDDER - KL

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:

klyden on November 16, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Abs, Biceps, 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 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Machine Crunches	80 lbs.	20	30
	80 lbs.	20	30
	80 lbs.	20	30
Hanging Leg Raises	-	15	30
Hanging Knee Tucks	-	15	30
	-	15	30
Biceps
Machine Preacher Curls	40 lbs.	15	60
	40 lbs.	15	60
Chest
Machine Chest Press	40 lbs.	15	60
	40 lbs.	15	60
	40 lbs.	15	60
Pec Deck Flyes	50 lbs.	15	60
	50 lbs.	15	60
Machine Incline Chest Press	50 lbs.	15	60
	50 lbs.	15	60
Lower Back
Machine Low Back Extensions	115 lbs.	20	60
	115 lbs.	20	60
	115 lbs.	20	60
Shoulders
Machine Shoulder Press	40 lbs.	15	60
	40 lbs.	15	60
	40 lbs.	15	60
Thighs
Leg Extensions	60 lbs.	15	60
	60 lbs.	15	60
Hip Abduction Machine	45 lbs.	15	60
	45 lbs.	15	60
Hip Adduction Machine	45 lbs.	15	60
	45 lbs.	15	60
Seated Machine Leg Press	100 lbs.	15	60
	100 lbs.	15	60
	100 lbs.	15	60
Seated Leg Curls	50 lbs.	15	60
	50 lbs.	15	60
	50 lbs.	15	60
Glute Machine Press	-	-	60
Triceps
Triceps Cable Pushdowns	-	-	60
Machine Triceps Extensions	30 lbs.	15	60
	30 lbs.	15	60
Machine Triceps Dips	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Step Machine	0 miles	20	-
	0 miles	20	-
Upright Stationary Bike	4.6 miles	15	-

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