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:
tonyaswt on August 27, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Chest, Back, Forearms, Biceps, Triceps, Abs, Thighs, Calves, Shoulders, Trapezius, Lower Back

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Workout Routine Sample

Day 1
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Incline Chest Press50 lbs.860
50 lbs.860
50 lbs.860
Pec Deck Flyes20 lbs.1260
20 lbs.1260
20 lbs.1260
Back
Close-Grip Pulldowns40 lbs.860
40 lbs.860
40 lbs.860
Wide-Grip Front Pulldowns35 lbs.1260
35 lbs.1260
35 lbs.1260
Forearms
Dumbbell Wrist Curls10 lbs.1060
Biceps
Machine Preacher Curls25 lbs.860
25 lbs.860
Concentration Curls5 lbs.1860
5 lbs.1860
Triceps
Machine Triceps Extensions25 lbs.860
25 lbs.860
One-Arm Dumbbell Kickbacks5 lbs.1360
5 lbs.1360
Abs
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Crunches-2515
-2515
Side Crunches-2520
-2515

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