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:
TrishaP on January 17, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Chest Press50 lbs.860
50 lbs.860
50 lbs.860
Pec Deck Flyes10 lbs.2060
10 lbs.2060
10 lbs.2060
Triceps
One-Arm Dumbbell Extensions5 lbs.860
5 lbs.860
One-Arm Dumbbell Kickbacks2 lbs.2560
2 lbs.2560
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press100 lbs.1090
100 lbs.1090
100 lbs.1090
100 lbs.1090
Lying Leg Curls20 lbs.1390
20 lbs.1390
20 lbs.1390
Leg Extensions20 lbs.1990
20 lbs.1990
Calves
Donkey Calf Raises90 lbs.1060
90 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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