ARMS AND 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:

Misspaige9876 on May 11, 2015

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Abs, Thighs, Biceps, Triceps, Back

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
High Knees	-	60	30
	-	60	30
Thighs
Squat - (No extra weights)	-	20	60
Abs
Sit-Ups	-	20	30
	-	20	30
Medicine-Ball Russian Twist	5 lbs.	20	30
	5 lbs.	20	30
Reverse Crunches	-	20	30
	-	20	30
Crunches	-	20	30
	-	20	30
Dumbbell Side Bends	5 lbs.	20	30
	5 lbs.	20	30
Biceps
Seated Hammer Curls	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Standing Dumbbell Curls	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Triceps
Triceps Cable Pushdowns	40 lbs.	15	60
	40 lbs.	15	60
	40 lbs.	15	60
Standing Dumbbell Two-Arm Triceps Kickback	2 lbs.	15	60
	2 lbs.	15	60
	2 lbs.	15	60
Back
Wide-Grip Front Pulldowns	60 lbs.	20	60
	60 lbs.	20	60
	60 lbs.	20	60
Wide-Grip Behind-The-Neck Pulldowns	60 lbs.	20	60
	60 lbs.	20	60
	60 lbs.	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Jumping Jacks	0.000 miles	1	-
Walking (steps/day)	0.000 miles	36	-

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