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:
papertiggr on October 30, 2009
Users:
Comments:
Workout Category:
Circuit Training
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Abs, Chest, Thighs, Back, Biceps, Triceps, Shoulders, Lower Back, Calves

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunches-2530
Hanging Leg Raises-1530
Chest
Machine Chest Press70 lbs.1545
Thighs
Smith Machine Squats75 lbs.1260
Back
One-Arm Dumbbell Bent-Over Rows20 lbs.1545
Biceps
Machine Preacher Curls30 lbs.1545
Triceps
One-Arm Dumbbell Kickbacks8 lbs.1545
Abs
Bridge (Plank)-145
Chest
Dumbbell Flyes20 lbs.1245
Thighs
Dumbbell Lunges20 lbs.1060
Back
Seated Cable Rows55 lbs.1245
Biceps
Standing Alternate Dumbbell Curls15 lbs.1245
Triceps
Triceps Cable Pushdowns30 lbs.1245
Abs
Bridge (Plank)-145
Reverse Crunches-2030
Shoulders
Seated Dumbbell Press20 lbs.1245
Thighs
Lying Leg Curls40 lbs.1045
Lower Back
Back Extension: Ground-1045
Biceps
Incline Dumbbell Curls12 lbs.1245
Triceps
Triceps Bench Dips-1045
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Incline Walk0.000 miles25-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles45-

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