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:
lauravet on March 19, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Triceps, Abs, Biceps, Shoulders, Thighs, Calves, Lower Back

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Chest Press5 lbs.1060
5 lbs.1060
5 lbs.1060
Flat Bench Dumbbell Flyes12 lbs.1460
12 lbs.1460
12 lbs.1460
Triceps
Machine Triceps Extensions-1060
-1060
-1060
Triceps Cable Pushdowns20 lbs.1060
20 lbs.1060
Abs
Hanging Knee Tucks--20
--20
--20
Ball Crunches--20
--20
--15
Biceps
Seated Hammer Curls-1060
-1060
-1060
Standing Alternate Dumbbell Curls-1060
-1060
-1060
Shoulders
Machine Lateral Raises-1060
-1060
-1060
Machine Shoulder Press-1060
-1060
-1060
Seated Behind-The-Neck Press-1060
-1060
-1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles45-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press70 lbs.1090
70 lbs.1090
70 lbs.1090
70 lbs.1090
Lying Leg Curls25 lbs.1490
25 lbs.1490
25 lbs.1490
Leg Extensions30 lbs.1690
30 lbs.1690
30 lbs.1690
Hip Abduction Machine50 lbs.1560
50 lbs.1560
50 lbs.1560
Hip Adduction Machine50 lbs.1560
50 lbs.1560
50 lbs.1560
Calves
Calf Presses100 lbs.1060
100 lbs.1060
Lower Back
Machine Low Back Extensions50 lbs.1060
50 lbs.1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Ball Crunches-1520
-1520
-1515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles40-

Workout routine comments

No comments have been posted yet.



Follow Us

Explore FitClick
Browse this section for quick links to our workout routines and other popular workout and fitness features. From exercise programs to calories burned data, FitClick has the content you need to lead a healthy life. Find a workout routine, fitness program and more at your source for fitness information.