THE 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:

angelangelean78 on July 03, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Shoulders, Trapezius, Back, Chest, Thighs, Abs

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Lateral Dumbbell Raises	10 lbs.	5	60
Trapezius
Barbell Upright Rows	40 lbs.	5	60
Back
Seated Cable Rows	50 lbs.	5	60
Chest
Machine Chest Press	30 lbs.	5	60
Thighs
Hip Abduction Machine	60 lbs.	5	60
Abs
Leg Raises	-	5	30
Dumbbell Side Bends	10 lbs.	5	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Fitness Walk: 3 MPH	0 miles	15	-
Treadmill Walk: Incline 15%	0 miles	15	-
Elliptical Trainer	0 miles	15	-

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