UPPER BODY AND CARDIO

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:

aguedry on January 03, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Seated Leg Curls	30 lbs.	-	60
Leg Extensions	70 lbs.	-	60
Chest
Machine Chest Press	50 lbs.	-	60
Shoulders
Machine Lateral Raises	20 lbs.	-	60
Machine Shoulder Press	50 lbs.	-	60
Abs
Machine Crunches	10 lbs.	-	30
Biceps
Machine Preacher Curls	25 lbs.	-	60
Triceps
Machine Triceps Extensions	50 lbs.	-	60
Chest
Pec Deck Flyes	30 lbs.	-	60
Shoulders
Machine Rear Deltoid Extensions	10 lbs.	-	60
Back
Machine Seated Rows	75 lbs.	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	0	-
Recumbent Stationary Bike	0.000 miles	0	-
Upright Stationary Bike	0.000 miles	0	-
Treadmill Walk: Incline 0%	0.000 miles	0	-
Walking (15 min mile...burns 100 cal)	0.000 miles	0	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	0	-
Recumbent Stationary Bike	0.000 miles	0	-
Upright Stationary Bike	0.000 miles	0	-
Treadmill Walk: Incline 0%	0.000 miles	0	-
Walking (15 min mile...burns 100 cal)	0.000 miles	0	-

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