WP1

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:

sesnyc on May 19, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	15 lbs.	8	60
	15 lbs.	8	60
	15 lbs.	8	60
Flat Bench Dumbbell Flyes	12 lbs.	10	60
	12 lbs.	10	60
	12 lbs.	10	60
Triceps
One-Dumbbell Triceps Extensions	10 lbs.	8	60
	10 lbs.	8	60
Triceps Cable Pushdowns	15 lbs.	14	60
	15 lbs.	14	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

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

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Hack Squats	80 lbs.	10	90
	80 lbs.	10	90
	80 lbs.	10	90
	80 lbs.	10	90
Standing Leg Curls	5 lbs.	25	90
	5 lbs.	25	90
	5 lbs.	25	90
Leg Extensions	30 lbs.	12	90
	30 lbs.	12	90
	30 lbs.	12	90
Calves
Donkey Calf Raises	100 lbs.	10	60
	100 lbs.	10	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

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

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