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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Rating:
 Unrated
Created By:
autumrain on January 22, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Chest, Triceps, Abs, Shoulders, Thighs, Calves, Lower Back, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Barbell Press45 lbs.860
45 lbs.860
45 lbs.860
Flat Bench Dumbbell Flyes12 lbs.1360
12 lbs.1360
Incline Dumbbell Flyes10 lbs.1360
10 lbs.1360
Triceps
Bent-Over Triceps Cable Extension10 lbs.860
10 lbs.860
One-Dumbbell Triceps Extensions10 lbs.860
10 lbs.860
Abs
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
Bicycle Crunches-2530
Bridge (Plank)-2530
Closed Leg Toe Touches-2530
Flutter Kicks-2530
Side Jackknifes-2530
Kneeling Vacuum-2530
Windshield Wiper-2530
Shoulders
Dumbbell Cross Punch25 lbs.1060
Front Dumbbell Raises25 lbs.1060
Thighs
Barbell Hack Squat10 lbs.1560
Barbell Lunges: Lateral10 lbs.1560
Barbell Transverse Step Ups10 lbs.1560
Box Squat10 lbs.1560
Dumbbell Lunges10 lbs.1560
Front Squats10 lbs.1560
Leg Extensions10 lbs.1560
Lying Leg Curls10 lbs.1560
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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