YEAH!

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:

arachnidgurl on December 17, 2010

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Workout Category:

Strength Training Only

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Squats	-	20	60
	-	20	60
	-	20	60
Chest
Dumbbell Bench Press	-	20	60
	-	20	60
	-	20	60
Back
Dumbbell Pullovers	-	20	60
	-	20	60
	-	20	60
Shoulders
Lateral Dumbbell Raises	-	15	60
	-	15	60
	-	15	60
Biceps
Seated Hammer Curls	-	20	60
	-	20	60
	-	20	60
Triceps
One-Dumbbell Triceps Extensions	-	20	60
	-	20	60
	-	20	60
Calves
Seated Calf Raises	-	30	60
	-	30	60
Lower Back
Back Extensions	-	20	60
	-	20	60
	-	20	60
Abs
Crunches	-	40	30
	-	40	30
	-	40	30
Leg Raises	-	15	30
	-	15	30
	-	15	30
Bridge (Plank)	-	3	30

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Flat Bench Dumbbell Flyes	-	20	60
	-	20	60
	-	20	60
Back
One-Arm Dumbbell Bent-Over Rows	-	20	60
	-	20	60
	-	20	60
Triceps
One-Arm Dumbbell Kickbacks	-	15	60
	-	15	60
	-	15	60
Shoulders
Seated Dumbbell Press	-	20	60
	-	20	60
	-	20	60
Biceps
Standing Dumbbell Curls	-	20	60
	-	20	60
	-	20	60
Thighs
Hip Adduction Machine	-	20	60
	-	20	60
	-	20	60
Hip Abduction Machine	-	20	60
	-	20	60
	-	20	60
Calves
Seated Calf Raises	-	30	60
	-	30	60
Abs
Reverse Crunches	-	20	30
	-	20	30
	-	20	30
Closed Leg Toe Touches	-	15	30
	-	15	30
	-	15	30
Bicycle Crunches	-	20	30
	-	20	30
	-	20	30
Side Plank	-	3	30

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