BIKE RIDING

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

tasha2 on May 22, 2009

Users:

Comments:

See comments

Workout Category:

Cardio Training Only

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Chest, Back, Biceps, Triceps, Thighs, Shoulders, Trapezius, Calves, Lower Back, Abs

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	60	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Incline Chest Press	60 lbs.	8	60
	60 lbs.	8	60
	60 lbs.	8	60
Back
Close-Grip Pulldowns	60 lbs.	8	60
	60 lbs.	8	60
	60 lbs.	8	60
Biceps
Standing Alternate Dumbbell Curls	15 lbs.	8	60
	15 lbs.	8	60
Triceps
One-Arm Dumbbell Extensions	10 lbs.	8	60
	10 lbs.	8	60
Thighs
Angled Leg Press	140 lbs.	10	90
	140 lbs.	10	90
	140 lbs.	10	90
Lying Leg Curls	30 lbs.	13	90
	30 lbs.	13	90
Shoulders
Machine Shoulder Press	50 lbs.	8	60
	50 lbs.	8	60
Trapezius
Dumbbell Upright Rows	10 lbs.	8	60
Calves
Standing Calf Raises	130 lbs.	10	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

No comments have been posted yet.