PHEONIX9

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:

pheonix81 on November 11, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Abs, Chest, Thighs, Biceps, Triceps, Shoulders, Back

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Side Plank	-	15	30
Chest
Pushups	-	25	60
Thighs
Barbell Squats	-	50	60
Abs
Side Plank	-	15	30
Chest
Pushups	-	25	60
Thighs
Barbell Squats	-	50	60
Abs
Side Plank	-	15	30
Chest
Pushups	-	25	60
Thighs
Barbell Squats	-	50	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Walking (steps/day)	0 miles	3	-
Brisk Walk	0 miles	1	-
Walking (steps/day)	0 miles	1	-
Brisk Walk	0 miles	1	-
Walking (steps/day)	0 miles	1	-
Brisk Walk	0 miles	1	-
Walking (steps/day)	0 miles	1	-
Brisk Walk	0 miles	1	-
Walking (steps/day)	0 miles	1	-
Brisk Walk	0 miles	1	-
Walking (steps/day)	0 miles	1	-
Brisk Walk	0 miles	1	-
Walking (steps/day)	0 miles	1	-
Brisk Walk	0 miles	1	-
Walking (steps/day)	0 miles	1	-
Brisk Walk	0 miles	1	-
Walking (steps/day)	0 miles	3	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Dumbbell Curls	5 lbs.	30	60
Triceps
Triceps Cable Pushdowns	5 lbs.	30	60
Shoulders
Machine Shoulder Press	5 lbs.	30	60
Back
Wide-Grip Front Pulldowns	5 lbs.	30	60
Biceps
Barbell Preacher Curls	5 lbs.	30	60
Abs
Crunches	-	50	30
Side Crunches	-	50	30
Sit-Ups	-	25	30
Crunch Twists	-	50	30
Knee to Chest Crunches	-	25	30
Bicycle Crunches	-	25	30
Thighs
Dumbbell Lunges	5 lbs.	15	60
Barbell Squats	-	15	60
Dumbbell Squats	5 lbs.	15	60
Single-Leg Deadlift	-	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Aerobics	0 miles	30	-
Walking (steps/day)	0 miles	5	-
Brisk Walk	0 miles	2	-
Walking (steps/day)	0 miles	2	-
Brisk Walk	0 miles	2	-
Walking (steps/day)	0 miles	2	-
Brisk Walk	0 miles	2	-
Walking (steps/day)	0 miles	5	-

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