WEIGHT WORKOUT

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:

JoReco on November 11, 2012

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Workout Category:

Toning

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	20 lbs.	15	60
	20 lbs.	15	60
Dumbbell Flyes	10 lbs.	15	60
	10 lbs.	15	60
Back
Reverse Fly	10 lbs.	15	60
	10 lbs.	15	60
One-Arm Dumbbell Bent-Over Rows	15 lbs.	15	60
	15 lbs.	15	60
Triceps
One-Arm Dumbbell Kickbacks	10 lbs.	15	60
	10 lbs.	15	60
Triceps Cable Pushdowns	15 lbs.	15	60
	15 lbs.	15	60
Biceps
Standing Barbell Curls	20 lbs.	15	60
	20 lbs.	15	60
Standing Alternate Dumbbell Curls	15 lbs.	15	60
	15 lbs.	15	60
Abs
Bench Knee Tucks	-	20	30
	-	20	30
Ball Crunches	-	20	30
	-	20	30
Side Jackknifes	-	20	30
	-	20	30
Lower Back
Reverse Hyperextension	-	20	60
	-	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	0	-
Treadmill Running	0 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Dumbbell Arnold Shoulder Press	10 lbs.	15	60
	10 lbs.	15	60
Lateral Dumbbell Raises	10 lbs.	15	60
	10 lbs.	15	60
Trapezius
Cable Upright Rows	10 lbs.	15	60
	10 lbs.	15	60
Thighs
Leg Extensions	30 lbs.	15	60
	30 lbs.	15	60
Hip Abduction Machine	25 lbs.	15	60
	25 lbs.	15	60
Hip Adduction Machine	25 lbs.	15	60
	25 lbs.	15	60
Lying Leg Curls	25 lbs.	15	60
	25 lbs.	15	60
Dumbbell Squats	20 lbs.	15	60
	20 lbs.	15	60
Abs
Bicycle Crunches	-	20	30
	-	20	30
Side Crunches	-	20	30
	-	20	30
Reverse Crunches	-	20	30
	-	20	30
Lower Back
Deadlifts	30 lbs.	15	60
	30 lbs.	15	60

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