WEEKLY ROUTINE

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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Created By:

KarlaN2010 on January 04, 2010

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Abs, Back, Biceps, Chest, Shoulders, Thighs, Triceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Machine Crunches	-	80	30
Machine Side Twists	-	30	30
Back
Cobra on Swiss Ball	-	15	60
Sumo Deadlift	-	15	60
Biceps
Standing Dumbbell Reverse Curls	-	30	60
Chest
Dumbbell Bench Press	-	30	60
Shoulders
Seated Dumbbell Press	-	30	60
Thighs
Leg Extensions	-	40	60
Angled Leg Press	-	40	60
Triceps
One-Dumbbell Triceps Extensions	-	30	60
Thighs
Standing Leg Curls	-	40	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	20	-
Fitness Walk	0.000 miles	20	-

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