WEDNESDAYS

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:

fitchick1212 on December 05, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Chest, Back, Biceps, Shoulders, Abs

Workout Length:

7 days

Workout Days:

Wednesday

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Workout Routine Sample

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
Dumbbell Flyes	12 lbs.	12	60
	12 lbs.	12	60
	12 lbs.	12	60
Machine Wide Fly	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Back
Bent-Over Barbell Rows	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
Biceps
Concentration Curls	12 lbs.	12	60
	12 lbs.	12	60
	12 lbs.	12	60
Shoulders
Machine Shoulder Press	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Abs
Machine Crunches	60 lbs.	15	30
	50 lbs.	15	30
	50 lbs.	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	40	-

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