ACHIEVING MY GOAL

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:

guadalupe15 on June 12, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Abs, Chest, Thighs, Back, Biceps, Calves

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.)
Abs
Crunches	-	6	30
	-	6	30
	-	6	30
	-	6	30
Chest
Barbell Bench Press	10 lbs.	4	60
	10 lbs.	4	60
	10 lbs.	4	60
	15 lbs.	2	60
Thighs
Leg Extensions	15 lbs.	4	60
	15 lbs.	4	60
	15 lbs.	4	60
	20 lbs.	2	60
Back
One-Arm Dumbbell Bent-Over Rows	10 lbs.	4	60
	10 lbs.	4	60
	10 lbs.	4	60
	15 lbs.	2	60
Chest
Pushups	-	8	60
	-	8	60
	-	8	60
	-	8	60
Abs
Flutter Kicks	-	8	30
	-	8	30
	-	8	30
	-	8	30
Jump Rope	-	10	30
	-	10	30
	-	10	30
	-	10	30
Biceps
Standing Barbell Curls	15 lbs.	4	60
	15 lbs.	4	60
	15 lbs.	4	60
	20 lbs.	2	60
Standing Alternate Dumbbell Curls	15 lbs.	4	60
	15 lbs.	4	60
	15 lbs.	4	60
	20 lbs.	2	60
Calves
Seated Calf Raises	15 lbs.	4	60
	15 lbs.	4	60
	15 lbs.	4	60
	20 lbs.	2	60
Standing Calf Raises	10 lbs.	4	60
	10 lbs.	4	60
	10 lbs.	4	60
	15 lbs.	2	60
Thighs
Angled Leg Press	15 lbs.	4	60
	20 lbs.	3	60
	15 lbs.	3	60
	20 lbs.	4	60
Barbell Squats	15 lbs.	8	60
	15 lbs.	8	60
	15 lbs.	8	60
	15 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0 miles	0	-
Walking (steps/day)	0 miles	0	-
Treadmill Running	0 miles	0	-
Easy Run	0 miles	0	-
Speedwalking	0 miles	0	-
Zumba	0 miles	0	-
Yoga	0 miles	0	-
Dancing	0 miles	0	-
Jumping Jacks	0 miles	0	-

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