BACK ATTACK

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:

younginmind on October 05, 2011

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Abs, Thighs, Trapezius, Calves, Lower Back

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Workout Routine Sample

Day 170

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	-	30
Bench Knee Tucks	-	-	30
Side Crunches	-	-	30
Bicycle Crunches	-	-	30
Thighs
Leg Extensions	-	max	60
Abs
Reverse Crunches	-	-	30
Thighs
Lying Leg Curls	-	max	60
Barbell Squats	-	max	60
Dumbbell Lunges	-	max	60
Trapezius
Barbell Upright Rows	-	max	60
Calves
Standing Calf Raises	-	max	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Dancing to Radio	0.000 miles	0	-
Dog Walking	0.000 miles	0	-
	0.000 miles	0	-
	0.000 miles	0	-

Day 243

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Deadlifts	110 lbs.	10	90
	120 lbs.	8	90
	120 lbs.	6	90
	130 lbs.	4	90
Back
Cleans	55 lbs.	10	90
	55 lbs.	8	90
	60 lbs.	6	90
Lower Back
Good Mornings	30 lbs.	12	90
	30 lbs.	12	90
	30 lbs.	12	90

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	0	-

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