GETTING STARTED

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
Kiwii78 on August 27, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Chest, Abs, Thighs, Lower Back, Shoulders, Trapezius, Biceps, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press35 lbs.15120
40 lbs.10120
45 lbs.8120
55 lbs.6120
60 lbs.4120
Incline Barbell Press35 lbs.8120
45 lbs.4120
50 lbs.2120
50 lbs.1120
Incline Dumbbell Press12 lbs.10120
15 lbs.8120
15 lbs.6120
Flat Bench Dumbbell Flyes15 lbs.8120
15 lbs.6120
20 lbs.4120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats35 lbs.20120
45 lbs.15120
45 lbs.10120
45 lbs.10120
65 lbs.6120
Lower Back
Deadlifts50 lbs.15120
50 lbs.12120
50 lbs.10120
50 lbs.10120
Thighs
Lying Leg Curls25 lbs.10120
25 lbs.8120
30 lbs.6120
35 lbs.6120
Dumbbell Lunges8 lbs.20120
8 lbs.20120
8 lbs.20120
8 lbs.20120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles0-

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