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:
swalke12 on March 09, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Incline Chest Press110 lbs.860
110 lbs.860
110 lbs.860
Pec Deck Flyes50 lbs.1260
50 lbs.1260
50 lbs.1260
Triceps
Machine Triceps Extensions65 lbs.860
65 lbs.860
Triceps Cable Pushdowns50 lbs.1060
50 lbs.1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
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.)
Thighs
Angled Leg Press250 lbs.1090
250 lbs.1090
250 lbs.1090
250 lbs.1090
Standing Leg Curls20 lbs.1590
20 lbs.1590
20 lbs.1590
Leg Extensions70 lbs.1290
70 lbs.1290
70 lbs.1290
Calves
Donkey Calf Raises220 lbs.1060
220 lbs.1060
Lower Back
Machine Low Back Extensions110 lbs.1060
110 lbs.1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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