YMCA MACHINES

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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Created By:

wildcass on May 13, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Lower Back, Thighs, Abs, Biceps, Triceps, Shoulders

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Saturday

Tags:

YMCA, summer fitness, weights

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Machine Low Back Extensions	25 lbs.	15	30
	-	15	30
	50 lbs.	15	30
Thighs
Leg Extensions	25 lbs.	15	60
	50 lbs.	15	60
	50 lbs.	15	60
Seated Leg Curls	20 lbs.	10	60
	30 lbs.	10	60
Lying Leg Curls	25 lbs.	15	20
	-	15	20
	50 lbs.	15	20
Seated Machine Leg Press	20 lbs.	15	15
	40 lbs.	15	15
	60 lbs.	15	15
	80 lbs.	15	15
	100 lbs.	15	15
Abs
Rotary Torso Machine	25 lbs.	30	30
	50 lbs.	30	30
	70 lbs.	10	30
Machine Crunches	40 lbs.	20	30
	60 lbs.	20	30
	80 lbs.	20	30
	100 lbs.	20	30
Back
Seated Cable Rows	20 lbs.	10	60
	20 lbs.	10	60
Wide-Grip Front Pulldowns	10 lbs.	15	60
	25 lbs.	15	60
	-	15	60
Abs
Crunches	-	20	30
	-	20	30
Side Crunches	-	20	30
	-	20	30
Weighted Crunch	8 lbs.	15	30
	8 lbs.	15	30
	8 lbs.	15	30
Medicine Ball Rotations	-	25	60
	-	25	60
Biceps
Standing Cable Bicep Curls: Alternating	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Triceps
One-Dumbbell Triceps Extensions	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60
Shoulders
Standing Dumbbell Press	10 lbs.	10	60
	10 lbs.	10	60
	10 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Easy Run	1 miles	10	-

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