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:
artemisnbk44 on March 02, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Chest, Back, Forearms, Biceps, Triceps, Abs, Thighs, Calves, Shoulders, Trapezius, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press15 lbs.860
15 lbs.860
15 lbs.860
Flat Bench Dumbbell Flyes10 lbs.1260
10 lbs.1260
10 lbs.1260
Back
One-Arm Dumbbell Bent-Over Rows15 lbs.860
15 lbs.860
15 lbs.860
Wide-Grip Front Pulldowns30 lbs.1060
30 lbs.1060
30 lbs.1060
Forearms
Barbell Wrist Curls15 lbs.1060
Biceps
Standing Barbell Curls20 lbs.860
20 lbs.860
Seated Hammer Curls5 lbs.1560
5 lbs.1560
Triceps
Lying Triceps Extensions25 lbs.860
25 lbs.860
Triceps Cable Pushdowns15 lbs.1060
15 lbs.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
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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