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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Rating:
 Unrated
Created By:
prettygirl on February 14, 2009
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Thighs, Chest, Shoulders, Biceps, Triceps, Back, Lower Back, Calves, Abs
Tags:
strength, upper body, bodybuilding
Description
targets triceps and shoulders and deltoids

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges20 lbs.1260
20 lbs.1060
20 lbs.860
Dumbbell Squats15 lbs.1260
15 lbs.1060
15 lbs.860
Chest
Flat Bench Dumbbell Flyes25 lbs.1260
25 lbs.1060
25 lbs.860
Shoulders
Seated Dumbbell Press20 lbs.1260
20 lbs.1060
20 lbs.860
Biceps
Standing Alternate Dumbbell Curls20 lbs.1260
20 lbs.1060
20 lbs.860
Triceps
Triceps Bench Dips-560
-560
Back
One-Arm Dumbbell Bent-Over Rows25 lbs.1060
25 lbs.1060
Lower Back
Back Extension: Ground-max60
Calves
One-Leg Dumbbell Calf Raises20 lbs.1260
20 lbs.1060
20 lbs.860
Abs
Crunches-1530
-1530
Reverse Crunches-1530
-1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles45-

Workout routine comments

it looks like alot but 2 get results u need 2 wrk hrd and really push urself!!!!!!!!!!!!!!!!! luv ya c u l8r
 
February 14, 2009 at 10:13am



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