DECEMBER WORKOUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
dana_leitch on December 04, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press55 lbs.860
55 lbs.860
55 lbs.860
55 lbs.860
Flat Bench Dumbbell Flyes12 lbs.1360
12 lbs.1360
12 lbs.1360
Incline Dumbbell Flyes10 lbs.1360
10 lbs.1360
10 lbs.1360
Triceps
Lying Triceps Extensions25 lbs.860
25 lbs.860
25 lbs.860
One-Arm Dumbbell Kickbacks5 lbs.1460
5 lbs.1460
Triceps Bench Dips-960
-960
Abs
Flutter Kicks-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges15 lbs.1090
15 lbs.1090
15 lbs.1090
15 lbs.1090
Dumbbell Squats15 lbs.1090
15 lbs.1090
15 lbs.1090
15 lbs.1090
Stiff-Legged Deadlifts15 lbs.1890
15 lbs.1890
15 lbs.1890
Partial Dumbbell Squats10 lbs.1390
10 lbs.1390
Calves
Seated Dumbbell Calf Raises10 lbs.1060
10 lbs.1060
Seated Barbell Calf Raises15 lbs.1960
15 lbs.1960
Lower Back
Back Extensions-1060
-1060
-1060
Abs
Flutter Kicks-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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