HOTTIE_GIRL

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:
hottie_girl on June 10, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Abs, Lower Back, Thighs, Chest, Shoulders, Triceps, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunch Twists-150
Knee to Chest Crunches-150
Side-Ups-100
Lower Back
Back Extension: Plank Hold with Lift-max0
Back Extension: Ground-max60
Thighs
Barbell Squats75 lbs.1030
Chest
Barbell Bench Press25 lbs.1030
Back
Wide-Grip Front Pulldowns20 lbs.1030
Shoulders
Seated Barbell Front Press25 lbs.1030
Triceps
Triceps Cable Pushdowns10 lbs.1030
Thighs
Leg Extensions50 lbs.1030
Biceps
Standing Barbell Curls20 lbs.1030
Thighs
Lying Leg Curls30 lbs.10120
Barbell Squats65 lbs.1030
Chest
Barbell Bench Press25 lbs.1030
Back
Wide-Grip Front Pulldowns15 lbs.1030
Shoulders
Seated Barbell Front Press25 lbs.1030
Triceps
Triceps Cable Pushdowns10 lbs.1030
Thighs
Leg Extensions40 lbs.1030
Biceps
Standing Barbell Curls20 lbs.1030
Thighs
Lying Leg Curls30 lbs.10120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-
Easy Run2.000 miles0-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Easy Run5.000 miles0-
Active Rest - Walk (RPE 1)0.000 miles1-
440 yard sprint (1/4 mile)0.000 miles0-
Active Rest - Walk (RPE 1)0.000 miles1-
440 yard sprint (1/4 mile)0.000 miles0-
Active Rest - Walk (RPE 1)0.000 miles1-
440 yard sprint (1/4 mile)0.000 miles0-
Active Rest - Walk (RPE 1)0.000 miles1-
440 yard sprint (1/4 mile)0.000 miles0-
Cool Down0.000 miles10-

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