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:
vacantshell on January 26, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press25 lbs.860
25 lbs.860
25 lbs.860
Flat Bench Dumbbell Flyes15 lbs.1660
15 lbs.1660
Pec Deck Flyes20 lbs.1960
20 lbs.1960
Back
One-Arm Dumbbell Bent-Over Rows25 lbs.860
25 lbs.860
25 lbs.860
Wide-Grip Front Pulldowns50 lbs.1060
50 lbs.1060
Machine Pullovers30 lbs.1060
30 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
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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