MSBYRON

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:

msbyron on July 27, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Abs, Thighs, Back, Lower Back, Shoulders, Chest, Biceps, Calves, Trapezius, Triceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Incline Sit-Ups	-	30	30
Machine Crunches	100 lbs.	10	30
	105 lbs.	8	30
	110 lbs.	6	30
Machine Side Twists	125 lbs.	10	30
	130 lbs.	8	30
	135 lbs.	6	30
Thighs
Leg Extensions	150 lbs.	10	60
	155 lbs.	8	60
	160 lbs.	6	60
Hip Abduction Machine	175 lbs.	10	60
	180 lbs.	8	60
	185 lbs.	6	60
Squats: Body Weight	-	25	60
Seated Machine Leg Press	165 lbs.	10	60
	170 lbs.	8	60
	175 lbs.	6	60
Seated Leg Curls	100 lbs.	10	60
	105 lbs.	8	60
	110 lbs.	6	60
Back
Machine Seated Rows	90 lbs.	10	60
	95 lbs.	8	60
	100 lbs.	6	60
Lat Pulldown with Neutral Grip	110 lbs.	10	60
	115 lbs.	8	60
	120 lbs.	6	60
Lower Back
Machine Low Back Extensions	200 lbs.	10	60
	205 lbs.	8	60
	210 lbs.	6	60
Shoulders
Machine Shoulder Press	100 lbs.	10	60
	105 lbs.	8	60
	110 lbs.	6	60
Machine Rear Deltoid Extensions	100 lbs.	10	60
	105 lbs.	8	60
	110 lbs.	6	60
Chest
Machine Incline Chest Press	100 lbs.	10	60
	105 lbs.	8	60
	110 lbs.	6	60
Biceps
Machine Preacher Curls	60 lbs.	10	60
	65 lbs.	8	60
	70 lbs.	6	60
Calves
Seated Calf Raises	100 lbs.	10	60
	105 lbs.	8	60
	110 lbs.	6	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	10	-
Recumbent Stationary Bike	0.000 miles	10	-
Treadmill Walk: Incline 3%	0.000 miles	10	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Incline Chest Press	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Back
Close-Grip Pulldowns	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Lower Back
Machine Low Back Extensions	50 lbs.	10	60
Abs
Bench Knee Tucks	-	10	30
	-	10	30
Crunches	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

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