DMEY_88

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:

dmey_88 on March 07, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Thighs, Abs, Chest, Back, Biceps, Triceps

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Lunges: Front to Balance	-	2	60
Dumbbell Lunge and Rotary	10 lbs.	2	60
Squat - (No extra weights)	-	3	60
Abs
Sit-Ups	-	2	30
Crunches	-	3	30
Bicycle Crunches	-	3	30
Side Crunches	-	2	60
Flutter Kicks	-	2	60
Chest
Machine Wide Fly	30 lbs.	3	60
Cable Crossovers	30 lbs.	1	90
Back
Seated Cable Pulldowns	40 lbs.	2	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	1.5 miles	20	-
Incline Walk	0.5 miles	10	-
Stairclimbing Machine	0 miles	10	-
Stretching	0 miles	10	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	3	60
Bench Knee Tucks	-	2	60
Bicycle Crunches	-	2	60
Sit-Ups	-	2	60
Incline Sit-Ups	-	2	60
Ball Crunches	-	3	60
Leg Raises	-	3	60
Hanging Knee Tucks	-	3	60
Thighs
Leg Extensions	30 lbs.	3	60
Hip Abduction Machine	20 lbs.	2	60
Glute Machine Press	10 lbs.	3	60
Barbell Squats	10 lbs.	3	60
Dumbbell Lunge and Rotary	10 lbs.	2	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	15	-
Treadmill Run: 4% Incline 5mph	0 miles	10	-
Treadmill Walk: Incline 3%	0 miles	5	-
Stretching	0 miles	10	-

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