KIM 1 WEIGHT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
better30 on September 23, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Women
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press90 lbs.860
90 lbs.860
90 lbs.860
90 lbs.860
Flat Bench Dumbbell Flyes25 lbs.1360
25 lbs.1360
25 lbs.1360
Pec Deck Flyes40 lbs.1260
40 lbs.1260
40 lbs.1260
Triceps
One-Dumbbell Triceps Extensions25 lbs.860
25 lbs.860
25 lbs.860
Rope Extensions35 lbs.1260
35 lbs.1260
Triceps Bench Dips-960
-960
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles0-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press210 lbs.1090
210 lbs.1090
210 lbs.1090
210 lbs.1090
Dumbbell Lunges20 lbs.1090
20 lbs.1090
20 lbs.1090
20 lbs.1090
Standing Leg Curls15 lbs.1790
15 lbs.1790
15 lbs.1790
Leg Extensions50 lbs.1590
50 lbs.1590
Calves
Standing Calf Raises180 lbs.1060
180 lbs.1060
Seated Calf Raises50 lbs.1360
50 lbs.1360
Lower Back
Machine Low Back Extensions90 lbs.1060
90 lbs.1060
90 lbs.1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles0-

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