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:
Nurse_BAM on October 16, 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
Incline Barbell Press75 lbs.860
75 lbs.860
75 lbs.860
75 lbs.860
Flat Bench Dumbbell Flyes20 lbs.1460
20 lbs.1460
Incline Dumbbell Flyes15 lbs.1760
15 lbs.1760
Back
One-Arm Dumbbell Bent-Over Rows30 lbs.860
30 lbs.860
30 lbs.860
30 lbs.860
Wide-Grip Front Pulldowns60 lbs.1160
60 lbs.1160
Machine Pullovers30 lbs.1660
30 lbs.1660
Lower Back
Machine Low Back Extensions70 lbs.1060
70 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 miles30-

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