This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
sarabethwyant1
Rating:
 Unrated
Created By:
sarabethwyant1 on April 13, 2014
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Back, Biceps, Chest, Forearms, Shoulders, Triceps, Abs, Calves, Lower Back, Thighs
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows20 lbs.1015
20 lbs.1015
20 lbs.1015
Biceps
Standing Alternate Dumbbell Curls12 lbs.1515
12 lbs.1515
12 lbs.1515
Dumbbell Curl to Press8 lbs.1015
8 lbs.1015
8 lbs.1015
Chest
Dumbbell Bench Press12 lbs.1515
12 lbs.1515
12 lbs.1515
Incline Pushups: Hands on Bench-1515
-1515
-1515
Forearms
Dumbbell Wrist Curls5 lbs.1215
5 lbs.1215
5 lbs.1215
Dumbbell Reverse Wrist Curls5 lbs.1215
5 lbs.1215
5 lbs.1215
Shoulders
Dumbbell Cross Punch5 lbs.1215
5 lbs.1215
5 lbs.1215
Standing Alternating Shoulder Press10 lbs.1215
10 lbs.1215
10 lbs.1215
Triceps
One-Arm Dumbbell Kickbacks8 lbs.1015
8 lbs.1015
8 lbs.1015
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Bicycle Crunches-2030
-2030
-2030
Bridge (Plank)-6030
-6030
-6030
Russian Twist-5030
-5030
-5030
Medicine-Ball Russian Twist8 lbs.2530
8 lbs.2530
8 lbs.2530
Medicine Ball Lying Leg Raise8 lbs.2530
8 lbs.2530
8 lbs.2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0 miles20-

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