ARMS ABS

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:

rsduenas96 on September 24, 2009

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Back, Chest, Biceps, Triceps, Shoulders, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Machine Seated Rows	60 lbs.	15	60
	60 lbs.	15	60
	60 lbs.	15	60
Wide-Grip Behind-The-Neck Pulldowns	-	-	60
	-	-	60
	-	-	60
Face Pull	-	-	60
	-	-	60
	-	-	60
Chest
Machine Chest Press	-	-	60
	-	-	60
	-	-	60
Biceps
Dumbbell Bicep Curls: Single-Leg	-	-	60
	-	-	60
	-	-	60
Seated Hammer Curls	-	-	60
	-	-	60
	-	-	60
Triceps
Triceps Cable Pushdowns	-	-	60
	-	-	60
	-	-	60
Triceps Bench Dips	-	-	60
	-	-	60
Shoulders
30 Degree Dumbbell Raises	-	-	60
	-	-	60
	-	-	60
Lateral Dumbbell Raises	-	-	60
	-	-	60
	-	-	60
Abs
Crunch Twists	-	-	30
	-	-	30
	-	-	30
Hanging Knee Tucks	-	-	30
	-	-	30
	-	-	30
Leg Raises	-	-	30
	-	-	30
	-	-	30
Sit-Ups	-	-	30
	-	-	30
	-	-	30
Chest
Pushups: Kneeling	-	-	60
	-	-	60
	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	1.000 miles	10	-

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