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:
Realynn on July 09, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Expert
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
Machine Incline Chest Press70 lbs.860
70 lbs.860
70 lbs.860
70 lbs.860
Pec Deck Flyes30 lbs.1160
30 lbs.1160
30 lbs.1160
Machine Chest Press70 lbs.1060
70 lbs.1060
Triceps
Machine Triceps Extensions35 lbs.860
35 lbs.860
35 lbs.860
Triceps Cable Pushdowns25 lbs.1360
25 lbs.1360
25 lbs.1360
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles60-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press170 lbs.1090
170 lbs.1090
170 lbs.1090
170 lbs.1090
Standing Leg Curls20 lbs.1090
20 lbs.1090
20 lbs.1090
Lying Leg Curls35 lbs.1290
35 lbs.1290
Leg Extensions40 lbs.1590
40 lbs.1590
Calves
Standing Calf Raises140 lbs.1060
140 lbs.1060
140 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
-1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles60-

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