WEEKDAY WORKOUT

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:

mommyofscout on December 05, 2014

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Workout Category:

Strength & Cardio Combined

Workout Type:

Endurance

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	20 lbs.	10	90
	20 lbs.	10	90
	20 lbs.	10	90
Biceps
EZ Curl Bar Curls	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
Abs
Bench Knee Tucks	-	10	30
	-	10	30
	-	10	30
Side Crunches	-	20	30
	-	20	30
	-	20	30
Thighs
Seated Leg Curls	15 lbs.	13	90
	15 lbs.	13	90
	20 lbs.	13	90
Calves
Seated Barbell Calf Raises	30 lbs.	8	60
	30 lbs.	8	60
	30 lbs.	8	60
Abs
Cybex Ab Crunch Machine	30 lbs.	10	60
	30 lbs.	10	60
	40 lbs.	10	60
Lower Back
Machine Low Back Extensions	50 lbs.	10	60
	50 lbs.	8	60
	60 lbs.	6	60
Abs
Machine Crunches	10 lbs.	10	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
recumbent bike	3 miles	30	-
Stair Step Machine	0 miles	10	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	30 lbs.	8	60
	30 lbs.	8	60
	30 lbs.	8	60
Abs
Bench Knee Tucks	-	10	30
	-	10	30
	-	10	30
Side Crunches	-	20	30
	-	20	30
	-	20	30
Back
Seated Cable Rows	25 lbs.	12	60
	25 lbs.	10	60
	30 lbs.	8	60
Abs
Machine Crunches	10 lbs.	10	60
Thighs
Seated Machine Leg Press	100 lbs.	10	60
	100 lbs.	10	60
	100 lbs.	10	60
Lower Back
Machine Low Back Extensions	50 lbs.	12	60
	50 lbs.	10	60
	60 lbs.	8	60
Abs
Cybex Ab Crunch Machine	30 lbs.	12	60
	30 lbs.	10	60
	40 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
recumbent bike	3 miles	30	-
Treadmill Walk: Incline 5%	1 miles	10	-

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