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:
kvincent on June 17, 2009
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Incline Chest Press70 lbs.860
70 lbs.860
70 lbs.860
Pec Deck Flyes30 lbs.1260
30 lbs.1260
30 lbs.1260
Triceps
One-Arm Dumbbell Extensions10 lbs.860
10 lbs.860
Rope Extensions25 lbs.1360
25 lbs.1360
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press190 lbs.1090
190 lbs.1090
190 lbs.1090
190 lbs.1090
Lying Leg Curls40 lbs.1290
40 lbs.1290
40 lbs.1290
Leg Extensions50 lbs.1390
50 lbs.1390
50 lbs.1390
Calves
Donkey Calf Raises160 lbs.1060
160 lbs.1060
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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