INTERMEDIATE

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:

vermonter on August 12, 2010

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

Workout Length:

7 days

Workout Days:

Tuesday, Thursday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Lying Leg Curls	11 lbs.	15	60
	11 lbs.	15	60
Back
Machine Pullovers	6 lbs.	15	60
	6 lbs.	15	60
Chest
Machine Chest Press	6 lbs.	15	60
	6 lbs.	15	60
Back
Seated Cable Rows	6 lbs.	20	60
	6 lbs.	20	60
Thighs
Smith Machine Squats	42 lbs.	15	60
	42 lbs.	15	60
Abs
Machine Crunches	42 lbs.	30	30
	42 lbs.	30	30
Chest
Seated Cable Chest Press	6 lbs.	20	60
	6 lbs.	20	60
Thighs
Hip Abduction Machine	6 lbs.	15	60
	6 lbs.	15	60
Biceps
Seated Hammer Curls	21 lbs.	15	60
	21 lbs.	15	60
Triceps
Machine Triceps Extensions	21 lbs.	15	60
	21 lbs.	15	60
Abs
Machine Side Twists	6 lbs.	30	30
	6 lbs.	30	30
Lower Back
Machine Low Back Extensions	11 lbs.	30	60
Shoulders
Machine Rear Deltoid Extensions	11 lbs.	20	60
	11 lbs.	20	60

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