WEIGHT TRAINING

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:

cherrijayne on April 03, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Abs, Shoulders, Chest, Back, Triceps, Biceps, Thighs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Machine Crunches	100 lbs.	15	30
	100 lbs.	15	30
	105 lbs.	15	30
	105 lbs.	15	30
Shoulders
Machine Shoulder Press	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Chest
Machine Chest Press	60 lbs.	15	60
	60 lbs.	15	60
	60 lbs.	15	60
Back
Wide-Grip Behind-The-Neck Pulldowns	80 lbs.	15	60
	80 lbs.	15	60
	80 lbs.	15	60
Seated Cable Rows	75 lbs.	15	60
	75 lbs.	15	60
	75 lbs.	15	60
Triceps
Machine Triceps Extensions	50 lbs.	15	60
	50 lbs.	15	60
	50 lbs.	15	60
Biceps
Machine Preacher Curls	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Chest
Pec Deck Flyes	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Thighs
Seated Machine Leg Press	100 lbs.	15	60
	100 lbs.	15	60
	100 lbs.	15	60
Leg Extensions	40 lbs.	15	60
	40 lbs.	15	60
	40 lbs.	15	60
Lying Leg Curls	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	12	-
	0.000 miles	19	-

Day 4

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

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