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:
 Rating: 4.0/5.0
Created By:
goktgo on March 22, 2009
Comments:
Workout Category:
Strength Training Only
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Thighs, Calves, Back, Chest, Abs, Shoulders, Lower Back, Biceps, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press30 lbs.1560
30 lbs.1560
Calves
Calf Presses30 lbs.1560
30 lbs.1560
Back
Close-Grip Pulldowns30 lbs.1560
30 lbs.1560
Thighs
Leg Extensions30 lbs.1560
30 lbs.1560
Lying Leg Curls30 lbs.1560
30 lbs.1560
Chest
Machine Chest Press50 lbs.1560
50 lbs.1560
Abs
Machine Crunches50 lbs.1530
50 lbs.1530
Chest
Machine Incline Chest Press30 lbs.1560
30 lbs.1560
Shoulders
Machine Lateral Raises30 lbs.1560
30 lbs.1560
Lower Back
Machine Low Back Extensions30 lbs.1560
30 lbs.1560
Biceps
Machine Preacher Curls20 lbs.1560
20 lbs.1560
Back
Machine Pullovers30 lbs.1560
30 lbs.1560
Shoulders
Machine Rear Deltoid Extensions30 lbs.1560
30 lbs.1560
Back
Machine Seated Rows50 lbs.1560
50 lbs.1560
Shoulders
Machine Shoulder Press30 lbs.1560
30 lbs.1560
Abs
Machine Side Twists30 lbs.1530
30 lbs.1530
Triceps
Machine Triceps Dips30 lbs.1560
30 lbs.1560
Machine Triceps Extensions30 lbs.1560
30 lbs.1560
Chest
Pec Deck Flyes30 lbs.1560
30 lbs.1560
Calves
Seated Calf Raises30 lbs.1560
30 lbs.1560
Standing Calf Raises30 lbs.1560
30 lbs.1560
Thighs
Standing Leg Curls30 lbs.1560
30 lbs.1560
Back
Wide-Grip Behind-The-Neck Pulldowns30 lbs.1560
30 lbs.1560
Wide-Grip Front Pulldowns30 lbs.1560
30 lbs.1560
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles0-

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