HOLLANDLB

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:

mrs.stallings on January 26, 2012

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Comments:

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Workout Category:

Toning

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Shoulders, Biceps, Triceps, Abs, Chest, Back, Thighs

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	-	12	60
	-	12	60
	-	12	60
Front Dumbbell Raises	-	12	60
	-	12	60
	-	12	60
Lateral Dumbbell Raises	-	12	60
	-	12	60
	-	12	60
Rear Dumbbell Raises	-	12	60
	-	12	60
	-	12	60
30 Degree Dumbbell Raises	-	12	60
	-	12	60
	-	12	60
Biceps
Standing Alternate Dumbbell Curls	-	12	60
	-	12	60
	-	12	60
Standing Dumbbell Curls	-	12	60
	-	12	60
	-	12	60
Barbell Preacher Curls	-	12	60
	-	12	60
	-	12	60
Concentration Curls	-	12	60
	-	12	60
	-	12	60
Triceps
One-Arm Dumbbell Kickbacks	-	12	60
	-	12	60
	-	12	60
One-Arm Dumbbell Extensions	-	12	60
	-	12	60
	-	12	60
Pushups: Close Grip	-	12	60
	-	12	60
	-	12	60
Triceps Bench Dips	-	12	60
	-	12	60
	-	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Fitness Walk: 3 MPH	0 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	20	30
	-	20	30
Side Crunches	-	20	30
	-	20	30
Bicycle Crunches	-	20	30
	-	20	30
Flutter Kicks	-	20	30
	-	20	30
Plank with Elevated Feet	-	20	30
	-	20	30
Chest
Pushups	-	12	60
	-	12	60
	-	12	60
Dumbbell Bench Press	-	12	60
	-	12	60
	-	12	60
Dumbbell Flyes	-	12	60
	-	12	60
	-	12	60
Back
Push Up Position Row	-	12	60
	-	12	60
	-	12	60
Medicine Ball Figure 8	-	12	60
	-	12	60
	-	12	60
Dumbbell Romanian Deadlift to High Pull	-	12	60
	-	12	60
	-	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pilates	0 miles	30	-

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mrs.stallings
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