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:
ameliaritchie on April 28, 2011
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press20 lbs.860
20 lbs.860
20 lbs.860
Flat Bench Dumbbell Flyes12 lbs.1560
12 lbs.1560
12 lbs.1560
Triceps
One-Arm Dumbbell Extensions--60
--60
Triceps Cable Pushdowns20 lbs.1160
20 lbs.1160
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Side Crunches--30
--30
Reverse Crunches--30
--30
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Eliptical Machine0 miles60-
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges20 lbs.1090
20 lbs.1090
20 lbs.1090
20 lbs.1090
Stiff-Legged Deadlifts20 lbs.1790
20 lbs.1790
20 lbs.1790
Leg Extensions40 lbs.1390
40 lbs.1390
40 lbs.1390
Calves
Donkey Calf Raises130 lbs.1060
130 lbs.1060
Lower Back
Machine Low Back Extensions50 lbs.1060
50 lbs.1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0 miles60-

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