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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Rating:
 Unrated
Created By:
mrbjeki23 on October 26, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Chest, Thighs, Back, Shoulders, Biceps, Triceps, Calves, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press45 lbs.1060
45 lbs.1060
Thighs
Dumbbell Squats30 lbs.1060
30 lbs.1060
Back
Wide-Grip Behind-The-Neck Pulldowns95 lbs.1060
95 lbs.1060
Thighs
Stiff-Legged Dumbbell Deadlifts25 lbs.1060
25 lbs.1060
Shoulders
Lateral Dumbbell Raises12 lbs.1060
12 lbs.1060
Front Dumbbell Raises15 lbs.1060
15 lbs.1060
Biceps
Standing Alternate Dumbbell Curls25 lbs.1060
25 lbs.106
Thighs
Dumbbell Lunges25 lbs.1060
25 lbs.1060
Triceps
One-Arm Dumbbell Kickbacks15 lbs.1060
15 lbs.1060
Calves
Seated Calf Raises75 lbs.1060
75 lbs.1060
75 lbs.1060
Chest
Parallel-Bar Dips-1260
Abs
Reverse Crunches-2530
-2530
Crunches-2530
-2530
Side Crunches-2530
-2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles30-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Jumping Rope0.000 miles20-

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