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:
mick on October 17, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Abs, Biceps, Triceps, Chest, Thighs, Shoulders, Trapezius

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Biceps
Seated Cable Curls: Alternating--60
Machine Preacher Curls--60
Concentration Curls--60
Triceps
Bent-Over Triceps Cable Extension--60
--60
Machine Triceps Extensions--60
--60
Triceps Bench Dips--60
Chest
Machine Chest Press--60
--60
Machine Incline Chest Press--60
--60
Pushups--60
--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Kickboxing0.000 miles30-
0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Leg Extensions20 lbs.30120
20 lbs.20120
40 lbs.10120
40 lbs.8120
50 lbs.6120
50 lbs.4120
Barbell Squats55 lbs.10120
55 lbs.10120
55 lbs.10120
Angled Leg Press50 lbs.30120
70 lbs.24120
90 lbs.18120
100 lbs.12120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-

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