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:
actnow on February 19, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press3 lbs.2560
3 lbs.2560
Incline Dumbbell Flyes3 lbs.2560
3 lbs.2560
Back
One-Arm Dumbbell Bent-Over Rows3 lbs.2560
3 lbs.2560
Lower Back
Good Mornings5 lbs.4060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Best Way to Exercise: Modified Leg Lifts0.000 miles45-
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press35 lbs.860
35 lbs.860
Trapezius
Barbell Upright Rows55 lbs.860
55 lbs.860
Triceps
One-Arm Dumbbell Extensions20 lbs.860
20 lbs.860
20 lbs.860
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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