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:
kittcat on May 24, 2009
Users:
Comments:
Workout Category:
Cardio Training Only
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Abs, Biceps, Triceps, Shoulders, Back, Chest, Thighs, Calves

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Dumbbell Side Bends10 lbs.1230
--30
--30
Cable Crunches20 lbs.1230
--30
--30
Hanging Knee Tucks-1030
--30
--30
Machine Side Twists30 lbs.1230
--30
--30
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Incline Walk0.000 miles0-
Elliptical Trainer0.000 miles0-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Prone Dumbbell Curl10 lbs.1260
10 lbs.1260
10 lbs.1260
Machine Preacher Curls15 lbs.1260
15 lbs.1260
15 lbs.1260
Triceps
Rope Extensions10 lbs.1260
10 lbs.1260
10 lbs.1260
One-Dumbbell Triceps Extensions10 lbs.1260
10 lbs.1260
10 lbs.1260
Shoulders
Decline or Braced Dumbbell Row10 lbs.1260
10 lbs.1260
10 lbs.1260
Front Cable Raises10 lbs.1260
10 lbs.1260
10 lbs.1260
Back
Close-Grip Pulldowns30 lbs.1260
30 lbs.1260
30 lbs.1260
Reverse Fly10 lbs.1260
10 lbs.1260
10 lbs.1260
Chest
Dumbbell Bench Press10 lbs.1260
10 lbs.1260
10 lbs.1260
Machine Chest Press20 lbs.1260
20 lbs.1260
20 lbs.1260
Thighs
Angled Leg Press90 lbs.1260
90 lbs.1260
90 lbs.1260
Barbell Squats10 lbs.1260
10 lbs.1260
10 lbs.1260
Dumbbell Lunges10 lbs.1260
10 lbs.1260
10 lbs.1260
Butt Kick Jumps-1260
-1260
-1260
Calves
Standing Calf Raise (no weight)-1560
-1560
-1560
Calf Presses50 lbs.1560
50 lbs.1560
50 lbs.1560

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