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:
 Rating: 4.0/5.0
Created By:
demonhuntergirl on April 13, 2009
Comments:
Workout Category:
Toning
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Abs, Back, Biceps, Calves, Chest, Lower Back, Shoulders, Thighs, Trapezius, Triceps
Description
trying this out

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Ball Crunches-1230
-1030
-830
Bridge (Plank)-2030
Closed Leg Toe Touches-1230
-1030
-830
Crunch Twists-1230
-1030
-830
Dumbbell Side Bends8 lbs.1230
8 lbs.1030
8 lbs.830
Back
Bent Over Row with Back Extension10 lbs.1260
10 lbs.1060
10 lbs.860
Bent-Over Barbell Rows10 lbs.1260
10 lbs.1060
10 lbs.860
Cleans10 lbs.1260
10 lbs.1060
10 lbs.860
Plate Good Morning10 lbs.1260
10 lbs.1060
10 lbs.860
Reverse-Grip Bent-Over Barbell Rows10 lbs.1260
10 lbs.1060
10 lbs.860
Biceps
Concentration Curls10 lbs.1260
10 lbs.1060
10 lbs.860
Prone Dumbbell Curl10 lbs.1260
10 lbs.1060
10 lbs.860
Seated Hammer Curls10 lbs.1260
10 lbs.1060
10 lbs.860
Standing Alternate Dumbbell Curls10 lbs.1260
10 lbs.1060
10 lbs.860
Calves
One-Leg Dumbbell Calf Raises10 lbs.1260
10 lbs.1060
10 lbs.860
Seated Dumbbell Calf Raises10 lbs.1260
10 lbs.1060
10 lbs.860
Standing Calf Raises10 lbs.1260
10 lbs.1060
10 lbs.860
Chest
Dumbbell Alternating Bench on Swiss Ball10 lbs.1260
10 lbs.1060
10 lbs.860
Dumbbell Bench Press10 lbs.1260
10 lbs.1060
10 lbs.860
Dumbbell Flyes10 lbs.1260
10 lbs.1060
10 lbs.860
Incline Dumbbell Press10 lbs.1260
10 lbs.1060
10 lbs.860
Pushups-1260
-1060
-860
Pushups: Wide-Grip-1260
-1060
-860
Lower Back
Deadlifts10 lbs.1260
10 lbs.1060
10 lbs.860
Back Extensions-1260
-1060
-860
Shoulders
30 Degree Dumbbell Raises10 lbs.1260
Decline or Braced Dumbbell Row10 lbs.1260
Dumbbell Cross Punch10 lbs.1260
Dumbbell Shoulder Press on Swiss Ball10 lbs.1260
Lateral Dumbbell Raises10 lbs.1260
Rear Dumbbell Raises10 lbs.1260
Rear Dumbbell Raises, Thumbs Pointing Out10 lbs.1260
Reverse Rear Dumbbell Raises10 lbs.1260
Seated Behind-The-Neck Press10 lbs.1260
Seated Dumbbell Press10 lbs.1260
Standing Dumbbell Flyes10 lbs.1260
Twisting Dumbbell Shoulder Press10 lbs.1260
Thighs
Dumbbell Bulgarian Split Squat10 lbs.1260
Dumbbell Split Squats10 lbs.1260
Dumbbell Squats10 lbs.1260
Dumbbell Step Ups10 lbs.1260
Hack Squats10 lbs.1260
Jumping Jacks: Basic-3560
Partial Dumbbell Squats10 lbs.1260
Prisoner Squats-1260
Romanian Deadlift10 lbs.1260
Single-Leg Deadlift-1560
Leg Curl on Swiss Ball-2560
Stiff-Legged Dumbbell Deadlifts10 lbs.1260
Trapezius
Dumbbell Shrugs10 lbs.1260
10 lbs.1260
Dumbbell Upright Rows10 lbs.1260
10 lbs.1260
Triceps
Bent-Over Triceps Cable Extension10 lbs.1260
10 lbs.1060
Close-Grip Bench Press10 lbs.1260
10 lbs.1060
Dumbbell Triceps Press10 lbs.1260
10 lbs.1060
Lying Triceps Extensions10 lbs.1260
10 lbs.1060
One-Arm Dumbbell Extensions10 lbs.1260
10 lbs.1060
Triceps Bench Dips-1260
-1060

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.