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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:

abirdy123 on September 14, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Advanced

Target Gender:

Women

Body Parts:

Chest, Back, Biceps, Triceps, Thighs, Shoulders, Abs

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Workout Routine Sample

Day 1

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	25 lbs.	8	60
Back
Seated Cable Rows	70 lbs.	8	60
Biceps
Barbell Preacher Curls	40 lbs.	8	60
Triceps
Lying Triceps Extensions	40 lbs.	8	60
Thighs
Dumbbell Lunges	20 lbs.	10	90
	20 lbs.	10	90
Shoulders
Seated Dumbbell Press	20 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	30	-

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