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:
 Unrated
Created By:
AmyL on July 06, 2009
Comments:
Workout Category:
Circuit Training
Experience Level:
Advanced
Target Gender:
Women
Body Parts:
Back, Biceps, Chest, Shoulders, Triceps, Thighs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Close-Grip Pulldowns50 lbs.1560
T-Bar Rows45 lbs.1560
Biceps
Seated Hammer Curls45 lbs.1260
Chest
Machine Chest Press45 lbs.1560
Seated Cable Chest Press45 lbs.1560
Shoulders
Shoulder Press Pushup-1560
Triceps
Machine Triceps Dips75 lbs.2060
Machine Triceps Extensions45 lbs.1560
Thighs
Hip Abduction Machine40 lbs.2560
Hip Adduction Machine75 lbs.2560
Leg Extensions45 lbs.1260
Lying Leg Curls75 lbs.1560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles0-
Tennis0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Kneeling Cable, Internal Rotation40 lbs.1360
Triceps
Weighted Parallel-Bar Dips40 lbs.1360
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer4.500 miles50-

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