VICKI'S POWERUP

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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Rating:
 Rating: 4.0/5.0
Created By:
drmom4u on June 20, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Both
Body Parts:
Thighs, Chest, Biceps, Triceps
Tags:
strength, fat burner
Description
Good cardio base followed by some total body work with Olympic squats and quads work. Give the lower back a rest by focus upon the chest and arms.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Smith Machine Squats90 lbs.1560
115 lbs.1560
Chest
Dumbbell Bench Press18 lbs.1560
20 lbs.1560
Thighs
Lying Leg Curls50 lbs.1560
55 lbs.1560
Biceps
Concentration Curls10 lbs.1560
13 lbs.1560
Triceps
Lying Triceps Extensions15 lbs.1560
18 lbs.1260
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer2.600 miles30-
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Smith Machine Squats90 lbs.1560
115 lbs.1560
Chest
Dumbbell Bench Press18 lbs.1560
20 lbs.1560
Thighs
Lying Leg Curls50 lbs.1560
55 lbs.1560
Biceps
Concentration Curls10 lbs.1560
13 lbs.1560
Triceps
Lying Triceps Extensions15 lbs.1560
18 lbs.1260
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer2.600 miles30-

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