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:
baby_4018 on December 14, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Thighs, Chest, Shoulders, Biceps, Triceps, Back, Lower Back, Calves, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges15 lbs.1545
Dumbbell Squats15 lbs.1545
Chest
Dumbbell Bench Press20 lbs.1545
Shoulders
Lateral Dumbbell Raises8 lbs.1545
Biceps
Seated Hammer Curls10 lbs.1545
Triceps
One-Arm Dumbbell Extensions8 lbs.1545
One-Arm Dumbbell Kickbacks8 lbs.1545
Back
One-Arm Dumbbell Bent-Over Rows20 lbs.1545
Lower Back
Back Extension: Ground-max45
Calves
One-Leg Dumbbell Calf Raises15 lbs.1545
Abs
Side Crunches-2030
Bicycle Crunches-2030
Flutter Kicks-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Recumbent Stationary Bike0.000 miles20-

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