SWAN

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:

redbird1 on August 04, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

Tags:

workout, exercise, Curcit

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	20 lbs.	20	60
Angled Leg Press	20 lbs.	20	60
Lying Leg Curls	20 lbs.	20	60
Shoulders
Machine Shoulder Press	20 lbs.	20	60
Thighs
Seated Leg Curls	20 lbs.	max	60
Triceps
Triceps Cable Pushdowns	20 lbs.	max	60
Shoulders
Seated Dumbbell Press	20 lbs.	max	60
Thighs
Seated Machine Leg Press	20 lbs.	max	60
Back
Reverse Fly	20 lbs.	max	60
Triceps
Triceps Parallel-Bar Dips	-	max	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	2.500 miles	10	-

Day 9

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Dumbbell Side Bends	-	15	30
	-	15	30
Machine Crunches	-	15	30
	-	15	30
Machine Side Twists	-	10	30
	-	10	30
Back
Machine Pullovers	-	15	60
	-	15	60
Biceps
Machine Preacher Curls	-	15	60
	-	15	60
Chest
Dumbbell Flyes	-	15	60
	-	15	60
Machine Chest Press	-	15	60
	-	15	60
Shoulders
Machine Shoulder Press	-	15	60
	-	15	60
Thighs
Angled Leg Press	-	15	60
	-	15	60
Leg Extensions	-	12	60
	-	12	60
Smith Machine Squats	-	15	60
	-	15	60
Standing Leg Press	-	20	60
	-	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Brisk Walk	0.000 miles	0	-
	0.000 miles	0	-
Recovery Jog	0.000 miles	0	-

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