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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Rating:
 Unrated
Created By:
popnfresh on October 08, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press115 lbs.860
115 lbs.860
115 lbs.860
115 lbs.860
Flat Bench Dumbbell Flyes25 lbs.1460
25 lbs.1460
25 lbs.1460
Pec Deck Flyes40 lbs.1260
40 lbs.1260
Back
Close-Grip Pulldowns90 lbs.860
90 lbs.860
90 lbs.860
90 lbs.860
Wide-Grip Front Pulldowns75 lbs.1160
75 lbs.1160
75 lbs.1160
Cross-Bench Dumbbell Pullovers25 lbs.1160
25 lbs.1160
Lower Back
Machine Low Back Extensions90 lbs.1060
90 lbs.1060
90 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles0-

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