AMANDS83

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:

amandas83 on September 27, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
V Sit-Ups	-	15	0
Reverse Crunches	-	15	0
Side Jackknifes	-	10	0
Lower Back
Back Extension: Plank Hold with Lift	-	max	0
Back Extensions	-	max	60
Chest
Dumbbell Bench Press	16 kg.	12	0
Back
One-Arm Dumbbell Bent-Over Rows	14 kg.	12	0
Shoulders
Seated Dumbbell Press	11 kg.	12	0
Triceps
One-Arm Dumbbell Kickbacks	7 kg.	12	0
Biceps
Standing Alternate Dumbbell Curls	11 kg.	12	120
Chest
Dumbbell Bench Press	16 kg.	10	0
Back
One-Arm Dumbbell Bent-Over Rows	14 kg.	10	0
Shoulders
Seated Dumbbell Press	11 kg.	10	0
Triceps
One-Arm Dumbbell Kickbacks	5 kg.	10	0
Biceps
Standing Alternate Dumbbell Curls	9 kg.	10	120
Chest
Dumbbell Bench Press	16 kg.	10	0
Back
One-Arm Dumbbell Bent-Over Rows	14 kg.	10	0
Shoulders
Seated Dumbbell Press	11 kg.	10	0
Triceps
One-Arm Dumbbell Kickbacks	5 kg.	10	0
Biceps
Standing Alternate Dumbbell Curls	9 kg.	10	120

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 km	0	-
Easy Run	3.000 km	0	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Race Pace Run	4.000 km	0	-

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