HALF AND HALF

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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Created By:

kea81 on March 08, 2009

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Workout Category:

Toning

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	35 lbs.	8	60
	35 lbs.	8	60
	35 lbs.	8	60
	35 lbs.	8	60
Flat Bench Dumbbell Flyes	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Incline Dumbbell Flyes	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Triceps
One-Dumbbell Triceps Extensions	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
Rope Extensions	40 lbs.	10	60
	40 lbs.	10	60
Triceps Parallel-Bar Dips	-	9	60
	-	9	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	30	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	220 lbs.	10	90
	220 lbs.	10	90
	220 lbs.	10	90
	220 lbs.	10	90
Duck Hack Squats	110 lbs.	10	90
	110 lbs.	10	90
	110 lbs.	10	90
	110 lbs.	10	90
Standing Leg Curls	15 lbs.	18	90
	15 lbs.	18	90
	15 lbs.	18	90
Leg Extensions	60 lbs.	12	90
	60 lbs.	12	90
Calves
Standing Calf Raises	190 lbs.	10	60
	190 lbs.	10	60
Seated Calf Raises	55 lbs.	12	60
	55 lbs.	12	60
Lower Back
Machine Low Back Extensions	90 lbs.	10	60
	90 lbs.	10	60
	90 lbs.	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stairclimbing Machine	0.000 miles	30	-

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