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:
mum2 on February 06, 2010
Users:
Comments:
Workout Category:
Cardio Training Only
Workout Type:
Fat-burning
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Thighs, Lower Back, Chest, Shoulders, Biceps, Trapezius, Abs, Calves, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Squats123 lbs.1060
Lower Back
Deadlifts140 lbs.1060
Thighs
Lying Leg Curls61 lbs.1060
Chest
Incline Dumbbell Press53 lbs.1060
Back
One-Arm Dumbbell Bent-Over Rows30 lbs.1060
Dumbbell Pullovers20 lbs.1060
Shoulders
Standing Barbell Press40 lbs.1060
Biceps
Standing Barbell Curls40 lbs.1060
Trapezius
Dumbbell Shrugs29 lbs.1060
Abs
Dumbbell Side Bends35 lbs.1030
Hanging Leg Raises-1530
Calves
One-Leg Dumbbell Calf Raises-2060
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Squats123 lbs.1060
Leg Extensions94 lbs.1060
Lower Back
Deadlifts140 lbs.1060
Triceps
Triceps Bench Dips-1560
Chest
Dumbbell Flyes44 lbs.1060
Back
One-Arm Dumbbell Bent-Over Rows30 lbs.1060
Triceps
One-Dumbbell Triceps Extensions22 lbs.1060
Trapezius
Dumbbell Shrugs17 lbs.1060
Shoulders
Lateral Dumbbell Raises11 lbs.1060
Abs
Hanging Leg Raises-1530
Calves
One-Leg Dumbbell Calf Raises-2060

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