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.
no_photo
Rating:
 Unrated
Created By:
summer_knight on June 29, 2009
Comments:
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Wide Grip Front Chin-Ups-10120
-10120
-10120
-10120
-10120
-10120
Bent-Over Barbell Rows25 lbs.15120
30 lbs.10120
35 lbs.6120
35 lbs.6120
Seated Cable Rows35 lbs.15120
40 lbs.12120
40 lbs.10120
45 lbs.8120
One-Arm Dumbbell Bent-Over Rows15 lbs.15120
15 lbs.12120
20 lbs.8120
20 lbs.6120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Leg Extensions20 lbs.30120
30 lbs.20120
50 lbs.10120
50 lbs.8120
60 lbs.6120
60 lbs.4120
Barbell Squats65 lbs.10120
65 lbs.10120
65 lbs.10120
Angled Leg Press50 lbs.30120
90 lbs.24120
110 lbs.18120
130 lbs.12120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-

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