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:
llp6896 on August 04, 2009
Users:
Comments:
Workout Category:
Strength Training Only
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Thighs, Chest, Shoulders, Biceps, Triceps, Back, Abs
Description
strength two days week/cardio (running) 3 days week

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges7 lbs.1260
7 lbs.1060
7 lbs.860
Dumbbell Squats10 lbs.1260
10 lbs.1060
10 lbs.860
Chest
Flat Bench Dumbbell Flyes10 lbs.1260
10 lbs.1060
10 lbs.860
Shoulders
Seated Dumbbell Press10 lbs.1260
10 lbs.1060
10 lbs.860
Biceps
Standing Alternate Dumbbell Curls10 lbs.1260
10 lbs.1060
10 lbs.860
Triceps
Triceps Bench Dips-560
-560
Back
One-Arm Dumbbell Bent-Over Rows10 lbs.1060
10 lbs.1060
Abs
Crunch Twists-3030
Dumbbell Side Bends10 lbs.3030
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges7 lbs.1260
7 lbs.1060
7 lbs.860
Dumbbell Squats10 lbs.1260
10 lbs.1060
10 lbs.860
Chest
Flat Bench Dumbbell Flyes10 lbs.1260
10 lbs.1060
10 lbs.860
Shoulders
Seated Dumbbell Press10 lbs.1260
10 lbs.1060
10 lbs.860
Biceps
Standing Alternate Dumbbell Curls10 lbs.1260
10 lbs.1060
10 lbs.860
Triceps
Triceps Bench Dips-560
-560
Back
One-Arm Dumbbell Bent-Over Rows10 lbs.1060
10 lbs.1060
Abs
Crunch Twists--30
Dumbbell Side Bends10 lbs.-30

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