NEW MARIENMA

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:
emy10 on August 01, 2009
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Thighs, Calves, Lower Back, Chest, Triceps, Abs, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Duck Hack Squats70 lbs.1090
70 lbs.1090
70 lbs.1090
70 lbs.1090
Dumbbell Lunges15 lbs.1090
15 lbs.1090
15 lbs.1090
Standing Leg Curls10 lbs.1590
10 lbs.1590
10 lbs.1590
10 lbs.1590
Leg Extensions30 lbs.1690
30 lbs.1690
30 lbs.1690
30 lbs.1690
Calves
Calf Presses100 lbs.1060
100 lbs.1060
100 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
-1060
-1060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press30 lbs.860
30 lbs.860
30 lbs.860
30 lbs.860
Flat Bench Dumbbell Flyes15 lbs.1560
15 lbs.1560
15 lbs.1560
Incline Dumbbell Flyes15 lbs.1060
15 lbs.1060
Triceps
Dumbbell Triceps Press15 lbs.1560
15 lbs.1560
15 lbs.1560
15 lbs.1560
One-Arm Dumbbell Kickbacks15 lbs.1560
15 lbs.1560
15 lbs.1560
15 lbs.1560
One-Dumbbell Triceps Extensions15 lbs.1560
15 lbs.1560
15 lbs.1560
15 lbs.1560
Triceps Bench Dips-1560
-1560
-1560
-1560
Abs
Hanging Knee Tucks-2025
-2025
Flutter Kicks-2020
-2020
Incline Sit-Ups-2020
-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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