WEEK 1

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:

stitch55 on April 17, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Incline Chest Press	60 lbs.	8	60
	60 lbs.	8	60
	60 lbs.	8	60
Pec Deck Flyes	20 lbs.	19	60
	20 lbs.	19	60
Machine Chest Press	60 lbs.	13	60
	60 lbs.	13	60
Back
Close-Grip Pulldowns	60 lbs.	8	60
	60 lbs.	8	60
	60 lbs.	8	60
Wide-Grip Front Pulldowns	45 lbs.	12	60
	45 lbs.	12	60
Machine Pullovers	20 lbs.	19	60
	20 lbs.	19	60
Lower Back
Machine Low Back Extensions	60 lbs.	10	60
	60 lbs.	10	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

Day 2

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

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