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:
fancycookie on March 15, 2010
Comments:
Workout Category:
Toning
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius

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Workout Routine Sample

Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press25 lbs.860
25 lbs.860
25 lbs.860
Flat Bench Dumbbell Flyes2 lbs.960
2 lbs.960
2 lbs.960
Triceps
Machine Triceps Extensions10 lbs.860
10 lbs.860
One-Arm Dumbbell Kickbacks2 lbs.960
2 lbs.960
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 miles45-
Day 5
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Hack Squats50 lbs.1090
50 lbs.1090
50 lbs.1090
50 lbs.1090
Standing Leg Curls5 lbs.1190
5 lbs.1190
5 lbs.1190
Leg Extensions10 lbs.1190
10 lbs.1190
10 lbs.1190
Calves
Standing Calf Raises50 lbs.1060
50 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 miles45-

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