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:
nikiaj on January 19, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Aerobics
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press20 lbs.860
20 lbs.860
Flat Bench Dumbbell Flyes12 lbs.1460
12 lbs.1460
Back
Seated Cable Rows45 lbs.860
45 lbs.860
Wide-Grip Front Pulldowns35 lbs.1360
35 lbs.1360
Lower Back
Machine Low Back Extensions50 lbs.1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles0-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles0-

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