MONDAYS

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:

kbake10 on April 19, 2010

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Comments:

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Chest, Back, Lower Back, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Press	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
Flat Bench Dumbbell Flyes	20 lbs.	14	60
	20 lbs.	14	60
	20 lbs.	14	60
Incline Dumbbell Flyes	15 lbs.	16	60
	15 lbs.	16	60
	15 lbs.	16	60
Back
One-Arm Dumbbell Bent-Over Rows	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
Reverse-Grip Bent-Over Barbell Rows	30 lbs.	13	60
	30 lbs.	13	60
	30 lbs.	13	60
Machine Pullovers	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Lower Back
Machine Low Back Extensions	70 lbs.	10	60
	70 lbs.	10	60
	70 lbs.	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

nice and works in with school too

carole48

April 19, 2010 at 11:40am