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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:

kittcat on May 28, 2009

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Biceps, Triceps, Shoulders, Back, Chest, Thighs, Calves

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Prone Dumbbell Curl	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Machine Preacher Curls	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Triceps
Rope Extensions	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
One-Arm Dumbbell Extensions	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Shoulders
Decline or Braced Dumbbell Row	5 lbs.	12	60
	5 lbs.	12	60
	5 lbs.	12	60
Front Cable Raises	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Back
Close-Grip Pulldowns	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
Reverse Fly	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Chest
Dumbbell Bench Press	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Incline Dumbbell Flyes	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Thighs
Dumbbell Lunges	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Butt Kick Jumps	-	12	60
	-	12	60
	-	12	60
Angled Leg Press	90 lbs.	12	60
	90 lbs.	12	60
	90 lbs.	12	60
Barbell Squats	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Hip Abduction Machine	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Hip Adduction Machine	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Calves
Standing Calf Raises	-	12	60
	-	12	60
	-	12	60
Calf Presses	50 lbs.	30	60
	50 lbs.	30	60
	50 lbs.	30	60

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