SUMMER PLAN

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:

summer_knight on June 29, 2009

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Workout Category:

Strength Training Only

Target Gender:

Women

Body Parts:

Back, Abs, Thighs, Shoulders, Trapezius, Biceps, Triceps, Chest, Lower Back

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Wide Grip Front Chin-Ups	-	10	120
	-	10	120
	-	10	120
	-	10	120
	-	10	120
	-	10	120
Bent-Over Barbell Rows	25 lbs.	15	120
	30 lbs.	10	120
	35 lbs.	6	120
	35 lbs.	6	120
Seated Cable Rows	35 lbs.	15	120
	40 lbs.	12	120
	40 lbs.	10	120
	45 lbs.	8	120
One-Arm Dumbbell Bent-Over Rows	15 lbs.	15	120
	15 lbs.	12	120
	20 lbs.	8	120
	20 lbs.	6	120
Abs
Reverse Crunches	-	50	30
	-	50	30
Crunches	-	50	30
	-	50	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0.000 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	20 lbs.	30	120
	30 lbs.	20	120
	50 lbs.	10	120
	50 lbs.	8	120
	60 lbs.	6	120
	60 lbs.	4	120
Barbell Squats	65 lbs.	10	120
	65 lbs.	10	120
	65 lbs.	10	120
Angled Leg Press	50 lbs.	30	120
	90 lbs.	24	120
	110 lbs.	18	120
	130 lbs.	12	120
Abs
Reverse Crunches	-	50	30
	-	50	30
Crunches	-	50	30
	-	50	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stairclimbing Machine	0.000 miles	30	-

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