STRENGTH 2

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:

prettygirl on February 14, 2009

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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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	20 lbs.	12	60
	20 lbs.	10	60
	20 lbs.	8	60
Dumbbell Squats	15 lbs.	12	60
	15 lbs.	10	60
	15 lbs.	8	60
Chest
Flat Bench Dumbbell Flyes	25 lbs.	12	60
	25 lbs.	10	60
	25 lbs.	8	60
Shoulders
Seated Dumbbell Press	20 lbs.	12	60
	20 lbs.	10	60
	20 lbs.	8	60
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	12	60
	20 lbs.	10	60
	20 lbs.	8	60
Triceps
Triceps Bench Dips	-	5	60
	-	5	60
Back
One-Arm Dumbbell Bent-Over Rows	25 lbs.	10	60
	25 lbs.	10	60
Lower Back
Back Extension: Ground	-	max	60
Calves
One-Leg Dumbbell Calf Raises	20 lbs.	12	60
	20 lbs.	10	60
	20 lbs.	8	60
Abs
Crunches	-	15	30
	-	15	30
Reverse Crunches	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	5	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	45	-

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