SCHOOL

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:

beccadm on September 14, 2011

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	60 lbs.	8	60
	60 lbs.	8	60
Flat Bench Dumbbell Flyes	12 lbs.	11	60
	12 lbs.	11	60
Back
One-Arm Dumbbell Bent-Over Rows	15 lbs.	8	60
	15 lbs.	8	60
Cross-Bench Dumbbell Pullovers	12 lbs.	13	60
	12 lbs.	13	60
Lower Back
Back Extensions	-	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15
Bicycle Crunches	-	-	60
Triceps
One-Arm Dumbbell Kickbacks	-	max	60
Back
Cross-Bench Dumbbell Pullovers	-	max	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	0	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	12 lbs.	8	60
	12 lbs.	8	60
Trapezius
Dumbbell Upright Rows	10 lbs.	8	60
	10 lbs.	8	60
Triceps
One-Dumbbell Triceps Extensions	15 lbs.	8	60
	15 lbs.	8	60
	15 lbs.	8	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	0	-

wow

Andoged

September 20, 2022 at 12:51pm