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 February 18, 2010
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Chest Press150 lbs.860
150 lbs.860
150 lbs.860
150 lbs.860
Pec Deck Flyes50 lbs.1260
50 lbs.1260
Machine Incline Chest Press90 lbs.1260
90 lbs.1260
Back
Close-Grip Pulldowns100 lbs.860
100 lbs.860
100 lbs.860
100 lbs.860
Wide-Grip Front Pulldowns90 lbs.1160
90 lbs.1160
Machine Pullovers50 lbs.1260
50 lbs.1260
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Machine Shoulder Press100 lbs.860
100 lbs.860
100 lbs.860
Machine Lateral Raises25 lbs.1360
25 lbs.1360
Trapezius
Dumbbell Upright Rows20 lbs.860
20 lbs.860
Dumbbell Shrugs40 lbs.1160
40 lbs.1160
Triceps
Machine Triceps Extensions60 lbs.860
60 lbs.860
60 lbs.860
Triceps Cable Pushdowns45 lbs.1260
45 lbs.1260
45 lbs.1260
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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