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:
Kaptin on July 01, 2009
Comments:
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Calves
One-Leg Dumbbell Calf Raises10 lbs.1560
10 lbs.1560
10 lbs.1560
Chest
Dumbbell Bench Press10 lbs.1560
10 lbs.1260
10 lbs.860
Flat Bench Dumbbell Flyes10 lbs.1560
10 lbs.1260
10 lbs.860
Incline Dumbbell Press10 lbs.1560
10 lbs.1260
10 lbs.860
Incline Dumbbell Flyes10 lbs.1560
10 lbs.1260
10 lbs.860
Pec Deck Flyes10 lbs.1560
10 lbs.1260
10 lbs.860
Lower Back
Back Extensions-1560
-1260
-860
Deadlifts10 lbs.1560
10 lbs.1260
10 lbs.860
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 Up0.000 miles0-
Treadmill Running0.000 miles0-
Cool Down0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Calves
Seated Dumbbell Calf Raises10 lbs.1560
10 lbs.1260
10 lbs.860
Back
Lat Pulldown with Neutral Grip10 lbs.1560
10 lbs.1260
10 lbs.860
Plate Good Morning10 lbs.1560
10 lbs.1260
10 lbs.860
Reverse Fly10 lbs.1560
10 lbs.1260
10 lbs.860
Reverse Hyperextension-1560
-1260
-860
Reverse-Grip Bent-Over Barbell Rows10 lbs.1560
10 lbs.1260
10 lbs.860
Trapezius
Dumbbell Shrugs10 lbs.1560
10 lbs.1260
10 lbs.860
Dumbbell Upright Rows10 lbs.1560
10 lbs.1260
10 lbs.860
Abs
Roman Chair Oblique Twists-1530
-1530
-1530
Roman Chair Sit-Ups-1530
-1530
-1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Cardio Warm Up0.000 miles5-
Elliptical Trainer2.000 miles20-
Cool Down0.000 miles5-

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