STRENGTH 1

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:

llp6896 on August 04, 2009

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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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	7 lbs.	12	60
	7 lbs.	10	60
	7 lbs.	8	60
Dumbbell Squats	10 lbs.	12	60
	10 lbs.	10	60
	10 lbs.	8	60
Chest
Flat Bench Dumbbell Flyes	10 lbs.	12	60
	10 lbs.	10	60
	10 lbs.	8	60
Shoulders
Seated Dumbbell Press	10 lbs.	12	60
	10 lbs.	10	60
	10 lbs.	8	60
Biceps
Standing Alternate Dumbbell Curls	10 lbs.	12	60
	10 lbs.	10	60
	10 lbs.	8	60
Triceps
Triceps Bench Dips	-	5	60
	-	5	60
Back
One-Arm Dumbbell Bent-Over Rows	10 lbs.	10	60
	10 lbs.	10	60
Abs
Crunch Twists	-	30	30
Dumbbell Side Bends	10 lbs.	30	30

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	7 lbs.	12	60
	7 lbs.	10	60
	7 lbs.	8	60
Dumbbell Squats	10 lbs.	12	60
	10 lbs.	10	60
	10 lbs.	8	60
Chest
Flat Bench Dumbbell Flyes	10 lbs.	12	60
	10 lbs.	10	60
	10 lbs.	8	60
Shoulders
Seated Dumbbell Press	10 lbs.	12	60
	10 lbs.	10	60
	10 lbs.	8	60
Biceps
Standing Alternate Dumbbell Curls	10 lbs.	12	60
	10 lbs.	10	60
	10 lbs.	8	60
Triceps
Triceps Bench Dips	-	5	60
	-	5	60
Back
One-Arm Dumbbell Bent-Over Rows	10 lbs.	10	60
	10 lbs.	10	60
Abs
Crunch Twists	-	-	30
Dumbbell Side Bends	10 lbs.	-	30

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