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:
carriehutchins on January 02, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
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
Barbell Bench Press55 lbs.860
55 lbs.860
Flat Bench Dumbbell Flyes12 lbs.1260
12 lbs.1260
Back
Seated Cable Rows40 lbs.860
40 lbs.860
Wide-Grip Front Pulldowns35 lbs.1060
35 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-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 miles45-
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press15 lbs.860
15 lbs.860
Trapezius
Barbell Upright Rows25 lbs.860
25 lbs.860
Triceps
One-Dumbbell Triceps Extensions10 lbs.860
10 lbs.860
10 lbs.860
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Thighs
Squats: Body Weight--60
Barbell Lunges--60
Barbell Lunges: Lateral--60
Barbell Transverse Step Ups--60
Box Jumps--60
Box Squat--60
Jumping Jacks: Basic--60
Leg Extensions--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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