SUMMERDAYS WORKOUT

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:

KayceeGirl on January 06, 2010

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	15 lbs.	8	60
	15 lbs.	8	60
	15 lbs.	8	60
	15 lbs.	8	60
Flat Bench Dumbbell Flyes	12 lbs.	11	60
	12 lbs.	11	60
Incline Dumbbell Flyes	10 lbs.	11	60
	10 lbs.	11	60
Back
One-Arm Dumbbell Bent-Over Rows	15 lbs.	8	60
	15 lbs.	8	60
	15 lbs.	8	60
	15 lbs.	8	60
Cross-Bench Dumbbell Pullovers	10 lbs.	13	60
	10 lbs.	13	60
Lower Back
Back Extension: Ground	-	10	60
	-	10	60
Abs
Flutter Kicks	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	15 lbs.	8	60
	15 lbs.	8	60
	15 lbs.	8	60
Lateral Dumbbell Raises	2 lbs.	25	60
	2 lbs.	25	60
Trapezius
Dumbbell Upright Rows	8 lbs.	8	60
	8 lbs.	8	60
Dumbbell Shrugs	15 lbs.	10	60
	15 lbs.	10	60
Triceps
One-Dumbbell Triceps Extensions	10 lbs.	8	60
	10 lbs.	8	60
	10 lbs.	8	60
One-Arm Dumbbell Kickbacks	5 lbs.	11	60
	5 lbs.	11	60
	5 lbs.	11	60
Abs
Flutter Kicks	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

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