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:
paco53009 on August 04, 2009
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Incline Chest Press60 lbs.860
60 lbs.860
60 lbs.860
Pec Deck Flyes20 lbs.1760
20 lbs.1760
Machine Chest Press60 lbs.1160
60 lbs.1160
Triceps
Triceps Cable Pushdowns--60
--60
Rope Extensions20 lbs.1460
20 lbs.1460
Abs
Hanging Leg Raises-1020
Leg Raises--20
Closed Leg Toe Touches--20
Crunches-2515
-2515
Machine Side Twists--20
--15
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press160 lbs.1090
160 lbs.1090
160 lbs.1090
160 lbs.1090
Standing Leg Curls10 lbs.1990
10 lbs.1990
10 lbs.1990
Leg Extensions40 lbs.1490
40 lbs.1490
Calves
Donkey Calf Raises140 lbs.1060
140 lbs.1060
Lower Back
Machine Low Back Extensions60 lbs.1060
60 lbs.1060
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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