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:
crcooke on December 28, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
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 Press70 lbs.860
70 lbs.860
70 lbs.860
Flat Bench Dumbbell Flyes15 lbs.1360
15 lbs.1360
15 lbs.1360
Triceps
One-Dumbbell Triceps Extensions15 lbs.860
15 lbs.860
Rope Extensions20 lbs.1360
20 lbs.1360
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
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
Barbell Lunges35 lbs.1090
35 lbs.1090
35 lbs.1090
35 lbs.1090
Standing Leg Curls10 lbs.1990
10 lbs.1990
10 lbs.1990
Leg Extensions40 lbs.1390
40 lbs.1390
40 lbs.1390
Calves
Donkey Calf Raises130 lbs.1060
130 lbs.1060
Lower Back
Machine Low Back Extensions50 lbs.1060
50 lbs.1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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