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:
cromwell on January 27, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Back, Lower Back, Thighs, Calves

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Machine Seated Rows50 lbs.1060
50 lbs.1060
50 lbs.1060
Seated Cable Pulldowns50 lbs.1060
50 lbs.1060
50 lbs.1060
Lower Back
Back Extension: Ground-1260
-1260
Thighs
Hip Abduction Machine70 lbs.1060
70 lbs.1060
Hip Adduction Machine70 lbs.1060
70 lbs.1060
Leg Extensions70 lbs.1060
70 lbs.1060
70 lbs.1060
Calves
Calf Presses70 lbs.1060
70 lbs.1060
70 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer1.000 miles20-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Machine Seated Rows50 lbs.1060
50 lbs.1060
50 lbs.1060
Seated Cable Pulldowns50 lbs.1060
50 lbs.1060
50 lbs.1060
Lower Back
Back Extension: Ground-1260
-1260
Thighs
Hip Abduction Machine70 lbs.1060
70 lbs.1060
Hip Adduction Machine70 lbs.1060
70 lbs.1060
Leg Extensions70 lbs.1060
70 lbs.1060
70 lbs.1060
Calves
Calf Presses70 lbs.1060
70 lbs.1060
70 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer1.000 miles20-

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