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:
charpar on April 11, 2010
Users:
Comments:
Workout Category:
Toning
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press60 lbs.860
60 lbs.860
Flat Bench Dumbbell Flyes12 lbs.1560
12 lbs.1560
Back
One-Arm Dumbbell Bent-Over Rows20 lbs.860
20 lbs.860
Bent-Over Barbell Rows25 lbs.1060
25 lbs.1060
Lower Back
Back Extension: Ground-1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press15 lbs.860
15 lbs.860
Trapezius
Barbell Upright Rows25 lbs.860
25 lbs.860
Triceps
Lying Triceps Extensions30 lbs.860
30 lbs.860
30 lbs.860
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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