SHOULDERS

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:

daisyduke6801 on February 09, 2017

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Seated Machine Leg Press	60 lbs.	-	60
	60 lbs.	-	60
Dumbbell Lunges	25 lbs.	-	60
	25 lbs.	-	60
Calves
Standing Calf Raises	190 lbs.	-	60
	190 lbs.	-	60
Trapezius
Dumbbell Upright Rows	15 lbs.	-	60
	15 lbs.	-	60
Back
Close-Grip Pulldowns	40 lbs.	-	60
	40 lbs.	-	60
Biceps
Seated Hammer Curls	15 lbs.	-	60
	15 lbs.	-	60
Triceps
Triceps Cable Pushdowns	30 lbs.	-	60
	30 lbs.	-	60
Chest
Dumbbell Bench Press	25 lbs.	-	60
	25 lbs.	-	60
Abs
Side Crunches	-	-	30
	-	-	30
Leg Raises	-	-	30
	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	0
Stretching	0.000 miles	0
	0.000 miles	0
Upright Stationary Bike	0.000 miles	0

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