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:
cpaul729 on July 20, 2009
Users:
Comments:
Workout Category:
Circuit Training
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Abs, Chest, Thighs, Back, Biceps, Triceps, Lower Back, Shoulders, Calves, Trapezius

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Incline Sit-Ups-2030
-2030
Bench Knee Tucks-2530
-2530
Chest
Cable Crossovers20 lbs.1545
--45
Thighs
Smith Machine Squats55 lbs.1260
Back
Bent-Over Barbell Rows25 lbs.1545
Biceps
Machine Preacher Curls20 lbs.1545
Triceps
One-Arm Dumbbell Kickbacks5 lbs.1545
--45
Abs
Bridge (Plank)-145
--45
--45
Lower Back
Back Extensions-2045
--45
Chest
Machine Chest Press50 lbs.1245
--45
Thighs
Dumbbell Lunges12 lbs.1060
--60
Back
Close-Grip Pulldowns40 lbs.1245
--45
Biceps
Standing Alternate Dumbbell Curls10 lbs.1245
--45
Triceps
Triceps Cable Pushdowns20 lbs.1245
--45
Abs
Bridge (Plank)-145
--45
Reverse Crunches-2530
--30
Shoulders
Seated Dumbbell Press10 lbs.1545
Thighs
Lying Leg Curls25 lbs.1245
Leg Extensions40 lbs.1245
Calves
Seated Calf Raises30 lbs.1245
Lower Back
Back Extension: Plank Hold with Lift-1545
--45
Biceps
Incline Dumbbell Curls8 lbs.1245
--45
Triceps
Triceps Bench Dips-1545
--45
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Incline Walk0.000 miles30-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles55-

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