HARD WORK

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:

cpaul729 on July 20, 2009

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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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Incline Sit-Ups	-	20	30
	-	20	30
Bench Knee Tucks	-	25	30
	-	25	30
Chest
Cable Crossovers	20 lbs.	15	45
	-	-	45
Thighs
Smith Machine Squats	55 lbs.	12	60
Back
Bent-Over Barbell Rows	25 lbs.	15	45
Biceps
Machine Preacher Curls	20 lbs.	15	45
Triceps
One-Arm Dumbbell Kickbacks	5 lbs.	15	45
	-	-	45
Abs
Bridge (Plank)	-	1	45
	-	-	45
	-	-	45
Lower Back
Back Extensions	-	20	45
	-	-	45
Chest
Machine Chest Press	50 lbs.	12	45
	-	-	45
Thighs
Dumbbell Lunges	12 lbs.	10	60
	-	-	60
Back
Close-Grip Pulldowns	40 lbs.	12	45
	-	-	45
Biceps
Standing Alternate Dumbbell Curls	10 lbs.	12	45
	-	-	45
Triceps
Triceps Cable Pushdowns	20 lbs.	12	45
	-	-	45
Abs
Bridge (Plank)	-	1	45
	-	-	45
Reverse Crunches	-	25	30
	-	-	30
Shoulders
Seated Dumbbell Press	10 lbs.	15	45
Thighs
Lying Leg Curls	25 lbs.	12	45
Leg Extensions	40 lbs.	12	45
Calves
Seated Calf Raises	30 lbs.	12	45
Lower Back
Back Extension: Plank Hold with Lift	-	15	45
	-	-	45
Biceps
Incline Dumbbell Curls	8 lbs.	12	45
	-	-	45
Triceps
Triceps Bench Dips	-	15	45
	-	-	45

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

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	55	-

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