WORKOUT UPGRADE

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:
Heidifugate on June 28, 2014
Users:
1 (Find someone using this workout plan)
Comments:
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Workout Category:
Strength & Cardio Combined
Workout Type:
Endurance
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Triceps, Abs, Thighs, Shoulders, Biceps, Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Triceps
Machine Triceps Extensions70 lbs.150
70 lbs.150
60 lbs.200
60 lbs.200
Abs
Sit-Ups-250
-250
-250
-250
Thighs
Precor Machine Glute Isolator70 lbs.1560
70 lbs.1560
70 lbs.1560
Triceps
Machine Triceps Dips--60
--60
70 lbs.1060
70 lbs.1060
Shoulders
Machine Lateral Raises40 lbs.1560
40 lbs.1560
40 lbs.1560
40 lbs.150
Biceps
Machine Preacher Curls45 lbs.1060
45 lbs.1060
45 lbs.1060
45 lbs.1060
Thighs
Hip Abduction Machine135 lbs.1560
135 lbs.1560
135 lbs.1560
135 lbs.150
Abs
Rotary Torso Machine70 lbs.1530
70 lbs.1530
70 lbs.2030
70 lbs.2030
Thighs
Hip Adduction Machine135 lbs.150
135 lbs.150
135 lbs.150
135 lbs.150
Seated Machine Leg Press70 lbs.150
70 lbs.150
70 lbs.150
70 lbs.150
Shoulders
Machine Rear Deltoid Extensions50 lbs.100
50 lbs.100
50 lbs.100
50 lbs.100
Back
Back Extension with Lower Trap Raise70 lbs.200
90 lbs.150
70 lbs.200
90 lbs.150
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
LA Fitness Eliptical Trainer0.000 miles38-
Day 3
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Abs
Ball Crunches-530
-530
-530
Machine Crunches-1030
-1030
-1030
Dumbbell Side Bends10 lbs.125
10 lbs.125
Rotary Torso Machine70 lbs.155
70 lbs.155
70 lbs.155
70 lbs.155
Triceps
Machine Triceps Extensions50 lbs.1030
50 lbs.1030
50 lbs.1030
Biceps
Machine Preacher Curls30 lbs.1030
30 lbs.1030
30 lbs.1030
30 lbs.1030
Shoulders
Machine Lateral Raises30 lbs.1010
30 lbs.1010
30 lbs.1010
Back
Gravitron Assisted Pull Up Machine-530
-530
-530
Triceps
Machine Triceps Dips60 lbs.1030
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
LA Fitness Eliptical Trainer0.000 miles0-
Treadmill Walk: Incline 3%0.000 miles0-
Brisk Walk0.000 miles0-

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