YESSIE'S WORKOUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
Yessie on August 17, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Chest, Shoulders, Thighs, Back, Biceps, Triceps, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Pushups-max60
Shoulders
Seated Dumbbell Press15 lbs.1560
15 lbs.1260
Thighs
Angled Leg Press130 lbs.1590
150 lbs.1290
Lying Leg Curls30 lbs.1560
Leg Extensions40 lbs.1560
Back
One-Arm Dumbbell Bent-Over Rows20 lbs.1260
20 lbs.1260
Biceps
Standing Alternate Dumbbell Curls15 lbs.1560
15 lbs.1560
Triceps
One-Arm Dumbbell Kickbacks8 lbs.1560
8 lbs.1560
Abs
Ball Crunches--30
--30
V Sit-Ups--30
--30
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles25-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Triceps
One-Arm Dumbbell Kickbacks--60
--60
--60
One-Dumbbell Triceps Extensions--60
--60
--60
Reverse-Grip Triceps Extension--60
--60
--60
Thighs
Dumbbell Lunges--60
--60
--60
Jumping Jacks: Basic--60
--60
--60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles0-

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