This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
doodeb452u
Rating:
 Unrated
Created By:
doodeb452u on October 19, 2009
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Chest, Abs, Biceps, Calves, Forearms, Shoulders, Lower Back, Thighs, Trapezius, Triceps
Description
my personal exercises that I can do, due to health and surgeries.

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
One-Arm Incline Neutral Dumbbell Press5 lbs.3060
5 lbs.3060
Abs
Closed Leg Toe Touches-3030
-3030
Crunch Twists-3030
-3030
Crunches-3030
-3030
Dumbbell Side Bends-3030
-3030
Flutter Kicks-3030
-3030
Knee to Chest Crunches-3030
-3030
Knee-Up Crunches-3030
-3030
Leg Raises-3030
-3030
L-Sit Alternating Legs-3030
-3030
Side Crunches-3030
-3030
Biceps
Barbell One-Arm Biceps Curl10 lbs.3060
10 lbs.3060
Barbell Preacher Curls10 lbs.3060
10 lbs.3060
Incline Dumbbell Curls10 lbs.3060
10 lbs.3060
Standing Alternate Dumbbell Curls10 lbs.2060
10 lbs.2060
Standing Barbell Curls10 lbs.3060
10 lbs.3060
Standing Barbell Reverse Curls10 lbs.3060
10 lbs.3060
Standing Dumbbell Curls10 lbs.3060
10 lbs.3060
Standing Dumbbell Reverse Curls10 lbs.3060
10 lbs.3060
Calves
Donkey Calf Raises10 lbs.3060
10 lbs.3060
Seated Calf Raises10 lbs.3060
10 lbs.3060
Standing Calf Raise (no weight)-3060
-3060
Standing Calf Raises-3060
-3060
Chest
Dumbbell Bench Press10 lbs.3060
10 lbs.3060
Dumbbell Chest Press: Alternating10 lbs.3060
10 lbs.3060
Dumbbell Floor Press10 lbs.3060
10 lbs.3060
One-Arm Incline Neutral Dumbbell Press10 lbs.3060
10 lbs.3060
Forearms
Barbell Reverse Wrist Curls5 lbs.3060
5 lbs.3060
Barbell Wrist Curls5 lbs.3060
5 lbs.3060
Dumbbell Reverse Wrist Curls5 lbs.3060
5 lbs.3060
Dumbbell Wrist Curls5 lbs.3060
5 lbs.3060
Shoulders
30 Degree Dumbbell Raises10 lbs.3060
10 lbs.3060
Lower Back
Back Extensions-3060
-3060
Shoulders
Barbell Push Press10 lbs.3060
10 lbs.3060
Dumbbell Cross Punch5 lbs.3060
5 lbs.3060
Front Dumbbell Raises10 lbs.3060
10 lbs.3060
Lateral Dumbbell Raises10 lbs.3060
10 lbs.3060
Rear Dumbbell Raises10 lbs.3060
10 lbs.3060
Rear Dumbbell Raises, Thumbs Pointing Out10 lbs.3060
10 lbs.3060
Reverse Rear Dumbbell Raises10 lbs.3060
10 lbs.3060
Seated Barbell Front Press10 lbs.3060
10 lbs.3060
Seated Behind-The-Neck Press10 lbs.2060
10 lbs.2060
Twisting Dumbbell Shoulder Press10 lbs.3060
10 lbs.3060
Thighs
Barbell Lunges10 lbs.3060
10 lbs.3060
Butt Kick Jumps-5060
-5060
Forward Lunges-5060
-5060
Leg Extensions10 lbs.3060
10 lbs.3060
Lying Leg Curls10 lbs.3060
10 lbs.3060
Single-Leg Deadlift-5060
-5060
Single-Leg Press20 lbs.3060
20 lbs.3060
Sissy Squats10 lbs.3060
10 lbs.3060
Standing Leg Curls10 lbs.3060
10 lbs.3060
Stiff-Legged Deadlifts10 lbs.3060
10 lbs.3060
Trapezius
Barbell Shrugs10 lbs.3060
10 lbs.3060
Barbell Upright Rows10 lbs.3060
10 lbs.3060
Dumbbell Shrugs10 lbs.3060
10 lbs.3060
Dumbbell Upright Rows10 lbs.3060
10 lbs.3060
Triceps
Dumbbell Triceps Press10 lbs.3060
10 lbs.3060
Lying Triceps Extensions10 lbs.3060
10 lbs.3060
One-Arm Dumbbell Extensions10 lbs.2060
10 lbs.2060
One-Arm Dumbbell Kickbacks10 lbs.2060
10 lbs.2060
One-Dumbbell Triceps Extensions10 lbs.3060
10 lbs.3060
Single-Arm Lying Triceps Extension10 lbs.2060
10 lbs.2060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
One-Arm Incline Neutral Dumbbell Press5 lbs.3060
5 lbs.3060
Abs
Closed Leg Toe Touches-3030
-3030
Crunch Twists-3030
-3030
Crunches-3030
-3030
Dumbbell Side Bends-3030
-3030
Flutter Kicks-3030
-3030
Knee to Chest Crunches-3030
-3030
Knee-Up Crunches-3030
-3030
Leg Raises-3030
-3030
L-Sit Alternating Legs-3030
-3030
Side Crunches-3030
-3030
Biceps
Barbell One-Arm Biceps Curl10 lbs.3060
10 lbs.3060
Barbell Preacher Curls10 lbs.3060
10 lbs.3060
Incline Dumbbell Curls10 lbs.3060
10 lbs.3060
Standing Alternate Dumbbell Curls10 lbs.2060
10 lbs.2060
Standing Barbell Curls10 lbs.3060
10 lbs.3060
Standing Barbell Reverse Curls10 lbs.3060
10 lbs.3060
Standing Dumbbell Curls10 lbs.3060
10 lbs.3060
Standing Dumbbell Reverse Curls10 lbs.3060
10 lbs.3060
Calves
Donkey Calf Raises10 lbs.3060
10 lbs.3060
Seated Calf Raises10 lbs.3060
10 lbs.3060
Standing Calf Raise (no weight)-3060
-3060
Standing Calf Raises-3060
-3060
Chest
Dumbbell Bench Press10 lbs.3060
10 lbs.3060
Dumbbell Chest Press: Alternating10 lbs.3060
10 lbs.3060
Dumbbell Floor Press10 lbs.3060
10 lbs.3060
One-Arm Incline Neutral Dumbbell Press10 lbs.3060
10 lbs.3060
Forearms
Barbell Reverse Wrist Curls5 lbs.3060
5 lbs.3060
Barbell Wrist Curls5 lbs.3060
5 lbs.3060
Dumbbell Reverse Wrist Curls5 lbs.3060
5 lbs.3060
Dumbbell Wrist Curls5 lbs.3060
5 lbs.3060
Shoulders
30 Degree Dumbbell Raises10 lbs.3060
10 lbs.3060
Lower Back
Back Extensions-3060
-3060
Shoulders
Barbell Push Press10 lbs.3060
10 lbs.3060
Dumbbell Cross Punch5 lbs.3060
5 lbs.3060
Front Dumbbell Raises10 lbs.3060
10 lbs.3060
Lateral Dumbbell Raises10 lbs.3060
10 lbs.3060
Rear Dumbbell Raises10 lbs.3060
10 lbs.3060
Rear Dumbbell Raises, Thumbs Pointing Out10 lbs.3060
10 lbs.3060
Reverse Rear Dumbbell Raises10 lbs.3060
10 lbs.3060
Seated Barbell Front Press10 lbs.3060
10 lbs.3060
Seated Behind-The-Neck Press10 lbs.2060
10 lbs.2060
Twisting Dumbbell Shoulder Press10 lbs.3060
10 lbs.3060
Thighs
Barbell Lunges10 lbs.3060
10 lbs.3060
Butt Kick Jumps-5060
-5060
Forward Lunges-5060
-5060
Leg Extensions10 lbs.3060
10 lbs.3060
Lying Leg Curls10 lbs.3060
10 lbs.3060
Single-Leg Deadlift-5060
-5060
Single-Leg Press20 lbs.3060
20 lbs.3060
Sissy Squats10 lbs.3060
10 lbs.3060
Standing Leg Curls10 lbs.3060
10 lbs.3060
Stiff-Legged Deadlifts10 lbs.3060
10 lbs.3060
Trapezius
Barbell Shrugs10 lbs.3060
10 lbs.3060
Barbell Upright Rows10 lbs.3060
10 lbs.3060
Dumbbell Shrugs10 lbs.3060
10 lbs.3060
Dumbbell Upright Rows10 lbs.3060
10 lbs.3060
Triceps
Dumbbell Triceps Press10 lbs.3060
10 lbs.3060
Lying Triceps Extensions10 lbs.3060
10 lbs.3060
One-Arm Dumbbell Extensions10 lbs.2060
10 lbs.2060
One-Arm Dumbbell Kickbacks10 lbs.2060
10 lbs.2060
One-Dumbbell Triceps Extensions10 lbs.3060
10 lbs.3060
Single-Arm Lying Triceps Extension10 lbs.2060
10 lbs.2060

Workout routine comments

No comments have been posted yet.



Follow Us

Explore FitClick
Browse this section for quick links to our workout routines and other popular workout and fitness features. From exercise programs to calories burned data, FitClick has the content you need to lead a healthy life. Find a workout routine, fitness program and more at your source for fitness information.