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:
llowe86 on April 03, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Fat-burning
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Thighs, Lower Back, Abs, Shoulders, Trapezius, Biceps, Triceps, Chest

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats45 lbs.20120
55 lbs.15120
65 lbs.10120
65 lbs.10120
95 lbs.6120
Lower Back
Deadlifts50 lbs.15120
60 lbs.12120
70 lbs.10120
70 lbs.10120
Thighs
Lying Leg Curls35 lbs.10120
35 lbs.8120
40 lbs.6120
45 lbs.6120
Dumbbell Lunges12 lbs.20120
12 lbs.20120
12 lbs.20120
12 lbs.20120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Wide Grip Front Chin-Ups-10120
-10120
-10120
-10120
-10120
-10120
Bent-Over Barbell Rows25 lbs.15120
35 lbs.10120
45 lbs.6120
45 lbs.6120
Seated Cable Rows45 lbs.15120
50 lbs.12120
55 lbs.10120
60 lbs.8120
One-Arm Dumbbell Bent-Over Rows20 lbs.15120
20 lbs.12120
25 lbs.8120
25 lbs.6120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles30-

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