WEIGHT LIFTING

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:
goktgo on March 20, 2009
Comments:
Workout Category:
Strength Training Only
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Thighs, Calves, Biceps, Triceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Chest Press70 lbs.860
70 lbs.860
70 lbs.860
Pec Deck Flyes20 lbs.1760
20 lbs.1760
Machine Incline Chest Press40 lbs.1460
40 lbs.1460
Back
Close-Grip Pulldowns50 lbs.860
50 lbs.860
50 lbs.860
Wide-Grip Front Pulldowns45 lbs.1060
45 lbs.1060
Machine Pullovers20 lbs.1760
20 lbs.1760
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Machine Shoulder Press50 lbs.860
50 lbs.860
50 lbs.860
Machine Lateral Raises10 lbs.1860
10 lbs.1860
Abs
Machine Crunches50 lbs.1530
Machine Side Twists50 lbs.1530
Thighs
Angled Leg Press50 lbs.1560
Calves
Calf Presses30 lbs.1560
Back
Close-Grip Pulldowns30 lbs.1560
Thighs
Leg Extensions50 lbs.1560
Lying Leg Curls50 lbs.1560
Chest
Machine Chest Press50 lbs.1560
Machine Incline Chest Press50 lbs.1560
Shoulders
Machine Lateral Raises50 lbs.1560
Lower Back
Machine Low Back Extensions30 lbs.1560
Biceps
Machine Preacher Curls25 lbs.1560
Back
Machine Pullovers30 lbs.1560
Shoulders
Machine Rear Deltoid Extensions30 lbs.1560
Back
Machine Seated Rows30 lbs.1560
Shoulders
Machine Shoulder Press30 lbs.1560
Triceps
Machine Triceps Extensions30 lbs.1560
Chest
Pec Deck Flyes30 lbs.1560
Thighs
Standing Leg Curls30 lbs.1560
Back
Wide-Grip Behind-The-Neck Pulldowns30 lbs.1560
Wide-Grip Front Pulldowns30 lbs.1560

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