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:
vera1987 on December 10, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Abs, Chest, Thighs, Back, Biceps, Triceps, Shoulders, Lower Back

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Dumbbell Side Bends30 lbs.1230
30 lbs.1230
Bench Knee Tucks-1530
-1530
Chest
Dumbbell Flyes30 lbs.1545
20 lbs.1545
Thighs
Dumbbell Lunges25 lbs.1260
Back
Seated Cable Rows75 lbs.1245
Biceps
Standing Alternate Dumbbell Curls20 lbs.1545
Triceps
Triceps Cable Pushdowns40 lbs.1545
Chest
Machine Chest Press110 lbs.1245
Thighs
Smith Machine Squats85 lbs.1060
Back
One-Arm Dumbbell Bent-Over Rows30 lbs.1245
Biceps
Machine Preacher Curls50 lbs.1245
Triceps
One-Arm Dumbbell Kickbacks15 lbs.1245
Abs
Bridge (Plank)-145
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles20-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles35-

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