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:
YEEPAA on December 09, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Women
Body Parts:
Chest, Thighs, Back, Biceps, Triceps, Abs, Shoulders, Calves, Trapezius, Lower Back
Description
we will do it

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press25 lbs.1260
25 lbs.1060
25 lbs.860
Pec Deck Flyes10 lbs.1560
10 lbs.1260
10 lbs.1060
Thighs
Smith Machine Squats25 lbs.1290
25 lbs.1090
25 lbs.890
Lying Leg Curls10 lbs.1260
10 lbs.1060
Leg Extensions10 lbs.1260
10 lbs.1060
Back
Wide-Grip Front Pulldowns10 lbs.1260
10 lbs.1060
10 lbs.860
One-Arm Dumbbell Bent-Over Rows5 lbs.1560
5 lbs.1260
Biceps
Standing Barbell Curls20 lbs.1260
20 lbs.1060
20 lbs.860
Triceps
Triceps Cable Pushdowns10 lbs.1260
10 lbs.1060
10 lbs.860
Abs
Incline Sit-Ups--30
--30
--30
Hanging Leg Raises--30
--30
--30
Bridge (Plank)-130
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Incline Walk0.000 miles30-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles20-
Incline Walk0.000 miles40-

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