SANDSAJESS

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:

pollock1612 on March 05, 2010

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Workout Category:

Toning

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Chest, Back, Thighs, Lower Back, Abs, Shoulders, Trapezius, Triceps, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	-	10	60
	-	8	60
	-	6	60
Back
Wide-Grip Front Pulldowns	50 lbs.	10	60
	60 lbs.	8	60
	60 lbs.	10	60
Seated Cable Rows	-	10	60
	-	8	60
	-	6	60
Thighs
Angled Leg Press	-	10	60
	-	8	60
	-	6	60
Lying Leg Curls	-	10	60
	-	8	60
	-	6	60
Dumbbell Squats	-	15	60
	-	15	60
	-	15	60
Box Jumps	-	-	60
	-	-	60
	-	-	60
Leg Curl on Swiss Ball	-	20	60
	-	20	60
	-	20	60
Lower Back
Back Extensions	-	25	60
Abs
Side Crunches	-	20	15
	-	25	15
Bicycle Crunches	-	20	30
	-	25	30

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

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