TRAINING SESSION

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:

Sascha85 on February 23, 2010

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Chest Press on Swiss Ball	5 lbs.	20	60
	5 lbs.	25	60
Back
Dumbbell Rows on Swiss Ball	5 lbs.	20	60
	5 lbs.	25	60
Biceps
Standing Alternate Dumbbell Curls	5 lbs.	20	60
Triceps
Lying Triceps Extensions	5 lbs.	20	60
Thighs
Dumbbell Lunges	12 lbs.	10	90
	12 lbs.	10	90
Chest
Pushups	-	20	60
Shoulders
Standing Dumbbell Press	5 lbs.	25	60
Abs
V Sit-Ups	-	20	20
	-	25	20
	-	30	20
Crunches	-	30	20
	-	25	20
	-	20	15
Chest
Pushups: Kneeling	-	20	60
Back
Cobra on Swiss Ball	-	-	60

Day 2

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

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