CHEST/SHOULDERS/TRI/ABS

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
karen007
Rating:
 Rating: 4.5/5.0
Created By:
karen007 on September 18, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Shoulders, Triceps, Abs, Back, Biceps, Thighs, Calves

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Chest Press--60
--60
--60
--60
Dumbbell Floor Press--60
--60
--60
Incline Dumbbell Flyes--60
--60
--60
Cable Crossovers--60
--60
--60
Shoulders
Front Dumbbell Raises--60
--60
--60
Lateral Cable Raises--60
--60
--60
Machine Rear Deltoid Extensions--60
--60
--60
Triceps
Bent-Over Triceps Cable Extension--60
--60
--60
Triceps Cable Pushdowns--60
--60
--60
One-Arm Dumbbell Kickbacks--60
--60
--60
Abs
Crunches--30
--30
--30
Hanging Leg Raises--30
--30
--30
Russian Twist--30
--30
--30
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Chinup-1060
-1060
-1060
Close-Grip Pulldowns-1060
-1060
-1060
-1060
One-Arm Dumbbell Bent-Over Rows-1060
-1060
-1060
-1060
Reverse Fly-1060
-1060
-1060
-1060
Seated Cable Extensions-1060
-1060
-1060
-1060
Biceps
Cable Curls-1060
-1060
-1060
-1060
Incline Dumbbell Curls-1060
-1060
-1060
-1060
Standing Alternate Dumbbell Curls-1060
-1060
-1060
-1060
Standing Dumbbell Reverse Curls-1060
-1060
-1060
-1060
Abs
Crunches-1530
-1530
-1530
Hanging Leg Raises-1530
-1530
-1530

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