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:
JaimeLynn on March 04, 2010
Comments:
Workout Category:
Strength Training Only
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
Barbell Bench Press110 lbs.860
110 lbs.860
110 lbs.860
110 lbs.860
Flat Bench Dumbbell Flyes25 lbs.1260
25 lbs.1260
25 lbs.1260
Cable Crossovers30 lbs.1060
30 lbs.1060
30 lbs.1060
Triceps
One-Dumbbell Triceps Extensions25 lbs.860
25 lbs.860
25 lbs.860
One-Arm Dumbbell Kickbacks10 lbs.1460
10 lbs.1460
Triceps Parallel-Bar 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
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Duck Hack Squats110 lbs.1090
110 lbs.1090
110 lbs.1090
110 lbs.1090
Angled Leg Press190 lbs.1090
190 lbs.1090
190 lbs.1090
190 lbs.1090
Stiff-Legged Deadlifts30 lbs.1390
30 lbs.1390
30 lbs.1390
Leg Extensions50 lbs.1490
50 lbs.1490
Calves
Donkey Calf Raises170 lbs.1060
170 lbs.1060
Seated Calf Raises45 lbs.1460
45 lbs.1460
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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