UPPER BODY AND CARDIO

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:
dawnzors on February 16, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Endurance
Target Gender:
Women
Body Parts:
Back, Chest, Shoulders, Lower Back, Biceps, Trapezius, Triceps, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows10 lbs.1260
Wide-Grip Front Pulldowns40 lbs.1260
Reverse Fly7 lbs.1260
Chest
Pec Deck Flyes30 lbs.1260
Incline Dumbbell Flyes10 lbs.1260
Incline Dumbbell Press10 lbs.1260
Shoulders
Front Dumbbell Raises5 lbs.1260
Dumbbell Cross Punch5 lbs.1260
Seated Dumbbell Press10 lbs.1260
Lower Back
Back Extensions-1560
Good Mornings20 lbs.1260
Machine Low Back Extensions50 lbs.1260
Biceps
Standing Barbell Curls20 lbs.1260
Incline Dumbbell Curls10 lbs.1260
Concentration Curls10 lbs.1260
EZ Curl Bar Curls20 lbs.1260
Seated Hammer Curls10 lbs.1260
Trapezius
Dumbbell Shrugs10 lbs.1260
Triceps
Triceps Cable Pushdowns30 lbs.1260
One-Arm Dumbbell Kickbacks10 lbs.1260
One-Arm Dumbbell Extensions7 lbs.1260
One-Dumbbell Triceps Extensions10 lbs.1260
Triceps Bench Dips-1260
Abs
Dumbbell Side Bends10 lbs.1530
Machine Side Twists50 lbs.1530
Reverse Crunches-1530
Incline Sit-Ups-1530
Flutter Kicks-1530
Machine Crunches50 lbs.3030
Crunch Twists-1530
Bench Knee Tucks-1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Easy Run0.000 miles0-
Pace Walk0.000 miles0-
Interval Cardio0.000 miles0-

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