WEIGHT DAY

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:

AmyL on July 06, 2009

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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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Close-Grip Pulldowns	50 lbs.	15	60
T-Bar Rows	45 lbs.	15	60
Biceps
Seated Hammer Curls	45 lbs.	12	60
Chest
Machine Chest Press	45 lbs.	15	60
Seated Cable Chest Press	45 lbs.	15	60
Shoulders
Shoulder Press Pushup	-	15	60
Triceps
Machine Triceps Dips	75 lbs.	20	60
Machine Triceps Extensions	45 lbs.	15	60
Thighs
Hip Abduction Machine	40 lbs.	25	60
Hip Adduction Machine	75 lbs.	25	60
Leg Extensions	45 lbs.	12	60
Lying Leg Curls	75 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	0	-
Tennis	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Kneeling Cable, Internal Rotation	40 lbs.	13	60
Triceps
Weighted Parallel-Bar Dips	40 lbs.	13	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	4.500 miles	50	-

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