This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
pookybme on February 27, 2010
Comments:
Workout Category:
Toning
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Back, Forearms, Biceps, Triceps, Abs, Thighs, Calves, Shoulders, Trapezius, Lower Back

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Workout Routine Sample

Day 1
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press60 lbs.860
60 lbs.860
60 lbs.860
Flat Bench Dumbbell Flyes12 lbs.1560
12 lbs.1560
12 lbs.1560
Back
Seated Cable Rows45 lbs.860
45 lbs.860
45 lbs.860
Wide-Grip Front Pulldowns40 lbs.1060
40 lbs.1060
40 lbs.1060
Forearms
Barbell Wrist Curls20 lbs.1060
Biceps
Standing Alternate Dumbbell Curls15 lbs.860
15 lbs.860
Incline Dumbbell Curls8 lbs.1160
8 lbs.1160
Triceps
One-Dumbbell Triceps Extensions15 lbs.860
15 lbs.860
Rope Extensions15 lbs.1660
15 lbs.1660
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515

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