X-MAS BREAK WORKOUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
krhymes06 on December 17, 2009
Comments:
Workout Category:
Strength & Cardio Combined
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 Press30 lbs.860
30 lbs.860
30 lbs.860
30 lbs.860
Decline Barbell Press95 lbs.1060
95 lbs.1060
95 lbs.1060
Pec Deck Flyes40 lbs.1060
40 lbs.1060
40 lbs.1060
Triceps
One-Dumbbell Triceps Extensions20 lbs.860
20 lbs.860
20 lbs.860
Rope Extensions35 lbs.1060
35 lbs.1060
Triceps Bench Dips-960
-960
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges20 lbs.1090
20 lbs.1090
20 lbs.1090
20 lbs.1090
Barbell Lunges40 lbs.1090
40 lbs.1090
40 lbs.1090
40 lbs.1090
Stiff-Legged Dumbbell Deadlifts15 lbs.1290
15 lbs.1290
15 lbs.1290
Leg Extensions50 lbs.1390
50 lbs.1390
Calves
Donkey Calf Raises160 lbs.1060
160 lbs.1060
Seated Calf Raises45 lbs.1360
45 lbs.1360
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
-1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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