BIKINI BOD

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:

candit on March 26, 2009

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Workout Category:

Toning

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Chest, Triceps, Abs, Thighs, Biceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Press	85 lbs.	8	60
	85 lbs.	8	60
	85 lbs.	8	60
	85 lbs.	8	60
Flat Bench Dumbbell Flyes	25 lbs.	11	60
	25 lbs.	11	60
	25 lbs.	11	60
Cable Crossovers	20 lbs.	19	60
	20 lbs.	19	60
Triceps
Lying Triceps Extensions	45 lbs.	8	60
	45 lbs.	8	60
	45 lbs.	8	60
Triceps Cable Pushdowns	35 lbs.	12	60
	35 lbs.	12	60
	35 lbs.	12	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Incline Sit-Ups	-	20	20
Thighs
Hip Abduction Machine	-	-	60
Hip Adduction Machine	-	-	60
Lying Leg Curls	-	-	60
Smith Machine Squats	-	-	60
Standing Leg Curls	-	-	60
Biceps
Barbell Preacher Curls	-	-	60

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

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