CHRISDAILY WORKOUT

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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Created By:

cmgdan66 on January 06, 2013

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Triceps, Back, Chest, Shoulders, Thighs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
Triceps Parallel-Bar Dips	-	15	15
	-	max	15
	-	max	15
	-	max	15
Back
Wide-Grip Behind-The-Neck Pulldowns	45 lbs.	15	15
	45 lbs.	15	15
	45 lbs.	15	15
Chest
Cable Crossovers	45 lbs.	15	15
	45 lbs.	15	15
	45 lbs.	15	15
Shoulders
Machine Lateral Raises	45 lbs.	15	15
	45 lbs.	15	15
	45 lbs.	15	15
Thighs
Seated Leg Curls	45 lbs.	15	15
Leg Extensions	45 lbs.	15	15
	45 lbs.	15	15
	45 lbs.	15	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
2 Mile Brisk Walk in 40 Minutes	2.000 miles	33	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Triceps
Triceps Parallel-Bar Dips	-	15	15
	-	max	15
	-	max	15
	-	max	15
Back
Wide-Grip Behind-The-Neck Pulldowns	45 lbs.	15	15
	45 lbs.	15	15
	45 lbs.	15	15
Chest
Cable Crossovers	45 lbs.	15	15
	45 lbs.	15	15
	45 lbs.	15	15
Shoulders
Machine Lateral Raises	45 lbs.	15	15
	45 lbs.	15	15
	45 lbs.	15	15
Thighs
Seated Leg Curls	45 lbs.	15	15
Leg Extensions	45 lbs.	15	15
	45 lbs.	15	15
	45 lbs.	15	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
2 Mile Brisk Walk in 40 Minutes	2.000 miles	33	-

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