FIRST MONTH

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:
Simbah on September 11, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
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 Chest Press150 lbs.860
150 lbs.860
150 lbs.860
Pec Deck Flyes50 lbs.1360
50 lbs.1360
50 lbs.1360
Triceps
One-Arm Dumbbell Extensions20 lbs.860
20 lbs.860
One-Arm Dumbbell Kickbacks15 lbs.1160
15 lbs.1160
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press270 lbs.1090
270 lbs.1090
270 lbs.1090
270 lbs.1090
Standing Leg Curls20 lbs.1690
20 lbs.1690
20 lbs.1690
Leg Extensions70 lbs.1490
70 lbs.1490
Calves
Donkey Calf Raises230 lbs.1060
230 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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