MARILYN

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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Created By:

marilynmarilyn on June 08, 2012

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Workout Category:

Strength Training Only

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Thighs, Chest, Biceps, Calves, Triceps

Workout Length:

8 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	35 lbs.	12	60
	35 lbs.	12	60
	35 lbs.	12	60
	35 lbs.	12	60
	35 lbs.	12	60
Chest
Machine Chest Press	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Thighs
Lying Leg Curls	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
Biceps
Machine Preacher Curls	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
Calves
Calf Presses	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60
Triceps
Triceps Cable Pushdowns	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	35 lbs.	12	60
	35 lbs.	12	60
	35 lbs.	12	60
	35 lbs.	12	60
	35 lbs.	12	60
Chest
Machine Chest Press	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Thighs
Lying Leg Curls	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
Biceps
Machine Preacher Curls	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
Calves
Calf Presses	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60
Triceps
Triceps Cable Pushdowns	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60

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