TWO WEEK

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:

Kaptin on July 01, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Calves, Chest, Lower Back, Abs, Trapezius, Shoulders, Forearms, Triceps, Biceps

Description

general all muscle workout

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Calves
One-Leg Dumbbell Calf Raises	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Chest
Dumbbell Bench Press	10 lbs.	15	60
	10 lbs.	12	60
	10 lbs.	8	60
Flat Bench Dumbbell Flyes	10 lbs.	15	60
	10 lbs.	12	60
	10 lbs.	8	60
Incline Dumbbell Press	10 lbs.	15	60
	10 lbs.	12	60
	10 lbs.	8	60
Incline Dumbbell Flyes	10 lbs.	15	60
	10 lbs.	12	60
	10 lbs.	8	60
Pec Deck Flyes	10 lbs.	15	60
	10 lbs.	12	60
	10 lbs.	8	60
Lower Back
Back Extensions	-	15	60
	-	12	60
	-	8	60
Deadlifts	10 lbs.	15	60
	10 lbs.	12	60
	10 lbs.	8	60
Abs
Machine Crunches	-	-	30
	-	-	30
	-	-	30
Machine Side Twists	-	-	30
	-	-	30
	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cardio Warm Up	0.000 miles	0	-
Treadmill Running	0.000 miles	0	-
Cool Down	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Calves
Seated Dumbbell Calf Raises	10 lbs.	15	60
	10 lbs.	12	60
	10 lbs.	8	60
Back
Lat Pulldown with Neutral Grip	10 lbs.	15	60
	10 lbs.	12	60
	10 lbs.	8	60
Plate Good Morning	10 lbs.	15	60
	10 lbs.	12	60
	10 lbs.	8	60
Reverse Fly	10 lbs.	15	60
	10 lbs.	12	60
	10 lbs.	8	60
Reverse Hyperextension	-	15	60
	-	12	60
	-	8	60
Reverse-Grip Bent-Over Barbell Rows	10 lbs.	15	60
	10 lbs.	12	60
	10 lbs.	8	60
Trapezius
Dumbbell Shrugs	10 lbs.	15	60
	10 lbs.	12	60
	10 lbs.	8	60
Dumbbell Upright Rows	10 lbs.	15	60
	10 lbs.	12	60
	10 lbs.	8	60
Abs
Roman Chair Oblique Twists	-	15	30
	-	15	30
	-	15	30
Roman Chair Sit-Ups	-	15	30
	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cardio Warm Up	0.000 miles	5	-
Elliptical Trainer	2.000 miles	20	-
Cool Down	0.000 miles	5	-

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