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:
Melld143 on September 21, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Chest, Abs, Thighs, Lower Back, Shoulders, Trapezius, Biceps, Triceps
Description
working on different muscles at different times

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press40 lbs.15120
50 lbs.10120
60 lbs.8120
70 lbs.6120
80 lbs.4120
Incline Barbell Press45 lbs.8120
55 lbs.4120
60 lbs.2120
65 lbs.1120
Incline Dumbbell Press15 lbs.10120
20 lbs.8120
20 lbs.6120
Flat Bench Dumbbell Flyes20 lbs.8120
20 lbs.6120
20 lbs.4120
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
Barbell Squats35 lbs.20120
55 lbs.15120
65 lbs.10120
65 lbs.10120
85 lbs.6120
Lower Back
Deadlifts50 lbs.15120
50 lbs.12120
60 lbs.10120
60 lbs.10120
Thighs
Lying Leg Curls30 lbs.10120
35 lbs.8120
35 lbs.6120
40 lbs.6120
Dumbbell Lunges10 lbs.20120
10 lbs.20120
10 lbs.20120
10 lbs.20120
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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