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.
cherrijayne
Rating:
 Unrated
Created By:
cherrijayne on April 03, 2010
Comments:
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Machine Crunches100 lbs.1530
100 lbs.1530
105 lbs.1530
105 lbs.1530
Shoulders
Machine Shoulder Press30 lbs.1560
30 lbs.1560
30 lbs.1560
Chest
Machine Chest Press60 lbs.1560
60 lbs.1560
60 lbs.1560
Back
Wide-Grip Behind-The-Neck Pulldowns80 lbs.1560
80 lbs.1560
80 lbs.1560
Seated Cable Rows75 lbs.1560
75 lbs.1560
75 lbs.1560
Triceps
Machine Triceps Extensions50 lbs.1560
50 lbs.1560
50 lbs.1560
Biceps
Machine Preacher Curls30 lbs.1560
30 lbs.1560
30 lbs.1560
Chest
Pec Deck Flyes30 lbs.1560
30 lbs.1560
30 lbs.1560
Thighs
Seated Machine Leg Press100 lbs.1560
100 lbs.1560
100 lbs.1560
Leg Extensions40 lbs.1560
40 lbs.1560
40 lbs.1560
Lying Leg Curls30 lbs.1560
30 lbs.1560
30 lbs.1560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles12-
0.000 miles19-
Day 4
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Zumba0.000 miles45-

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