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

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press75 lbs.860
75 lbs.860
75 lbs.860
Back
One-Arm Dumbbell Bent-Over Rows25 lbs.860
25 lbs.860
25 lbs.860
Biceps
Standing Alternate Dumbbell Curls15 lbs.860
15 lbs.860
15 lbs.860
Triceps
Machine Triceps Extensions35 lbs.860
35 lbs.860
35 lbs.860
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press140 lbs.1090
140 lbs.1090
140 lbs.1090
Standing Leg Curls10 lbs.1790
10 lbs.1790
10 lbs.1790
Calves
Standing Calf Raises120 lbs.1060
Shoulders
Seated Dumbbell Press20 lbs.860
20 lbs.860
20 lbs.860
Trapezius
Barbell Upright Rows30 lbs.860
30 lbs.860
Lower Back
Machine Low Back Extensions60 lbs.1060
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030

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