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:
shanki on October 23, 2009
Comments:
Workout Category:
Strength Training Only
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Chest, Back, Shoulders, Triceps, Biceps, Thighs, Calves

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Flyes4 lbs.3660
Seated Cable Chest Press4 lbs.3660
Back
Chinup-3660
Lat Pulldown with Neutral Grip4 lbs.3660
Shoulders
Lateral Cable Raises4 lbs.3060
Standing Shoulder Pull, External Rotation1 lbs.3660
Standing Shoulder Pull, Internal Rotation1 lbs.3660
Triceps
Machine Triceps Extensions4 lbs.3660
Biceps
Cable Curls4 lbs.3660
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Single-Leg Press15 lbs.3660
15 lbs.3660
Hip Adduction Machine15 lbs.3660
Calves
Standing Calf Raises15 lbs.3660
Thighs
Lying Leg Curls15 lbs.3660
Hip Adduction Machine10 lbs.3660

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