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:
mohaganybay on February 13, 2010
Comments:
Workout Category:
Toning
Experience Level:
Advanced
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
Dumbbell Bench Press25 lbs.860
25 lbs.860
25 lbs.860
25 lbs.860
Flat Bench Dumbbell Flyes15 lbs.1260
15 lbs.1260
Incline Dumbbell Flyes12 lbs.1360
12 lbs.1360
Back
Seated Cable Rows50 lbs.860
50 lbs.860
50 lbs.860
50 lbs.860
Reverse-Grip Bent-Over Barbell Rows20 lbs.1560
20 lbs.1560
Machine Pullovers20 lbs.1660
20 lbs.1660
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 3
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles45-

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