STRENGTH TRANING

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
prettyNpink12 on May 02, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Chest, Triceps, Thighs, Calves, Back, Shoulders, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press45 lbs.890
65 lbs.890
80 lbs.690
80 lbs.690
Incline Dumbbell Press20 lbs.890
20 lbs.890
20 lbs.690
25 lbs.690
Flat Bench Dumbbell Flyes15 lbs.1090
20 lbs.1090
20 lbs.1090
20 lbs.1090
Pushups-1560
-1560
Triceps
Triceps Cable Pushdowns20 lbs.1090
25 lbs.1090
25 lbs.1090
30 lbs.1090
Thighs
Barbell Squats45 lbs.8120
75 lbs.8120
95 lbs.6120
105 lbs.6120
Leg Extensions60 lbs.890
60 lbs.890
60 lbs.890
60 lbs.890
Angled Leg Press90 lbs.8120
120 lbs.8120
140 lbs.8120
190 lbs.8120
Lying Leg Curls45 lbs.1090
45 lbs.1090
45 lbs.1090
45 lbs.1090
Calves
Seated Calf Raises55 lbs.1060
55 lbs.1060
55 lbs.1060
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Cleans45 lbs.5120
45 lbs.5120
45 lbs.5120
Shoulders
Seated Dumbbell Press15 lbs.890
20 lbs.890
20 lbs.890
20 lbs.890
Lateral Dumbbell Raises5 lbs.1090
5 lbs.1090
5 lbs.1090
8 lbs.1090
Front Dumbbell Raises5 lbs.1090
5 lbs.1090
8 lbs.1090
8 lbs.1090
Back
Wide-Grip Front Pulldowns50 lbs.1090
50 lbs.1090
50 lbs.1090
50 lbs.1090
Close-Grip Pulldowns50 lbs.1090
50 lbs.1090
50 lbs.1090
50 lbs.1090
T-Bar Rows25 lbs.1090
30 lbs.1090
35 lbs.1090
45 lbs.1090
One-Arm Dumbbell Bent-Over Rows15 lbs.890
20 lbs.890
20 lbs.890
20 lbs.890
Biceps
Standing Alternate Dumbbell Curls15 lbs.1090
15 lbs.1090
15 lbs.1090
15 lbs.1090

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