YMCA

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:

angela63 on November 29, 2011

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Advanced

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Calves
Seated Calf Raises	90 lbs.	12	60
	90 lbs.	12	60
Thighs
Seated Machine Leg Press	105 lbs.	12	60
	105 lbs.	12	60
Seated Leg Curls	50 lbs.	12	60
	50 lbs.	12	60
Leg Extensions	30 lbs.	12	60
	30 lbs.	12	60
Hip Abduction Machine	60 lbs.	12	60
	60 lbs.	12	60
Hip Adduction Machine	60 lbs.	12	60
	60 lbs.	12	60
Chest
Machine Incline Chest Press	30 lbs.	12	60
	30 lbs.	12	60
Machine Chest Press	30 lbs.	12	60
	30 lbs.	12	60
Abs
Machine Crunches	75 lbs.	15	30
	75 lbs.	15	30
Shoulders
Machine Shoulder Press	30 lbs.	12	60
	30 lbs.	12	60
Biceps
Machine Preacher Curls	25 lbs.	12	60
	25 lbs.	12	60
Triceps
Machine Triceps Extensions	25 lbs.	12	60
	25 lbs.	12	60
Lower Back
Machine Low Back Extensions	65 lbs.	12	60
	65 lbs.	12	60
Back
Machine Seated Rows	60 lbs.	12	60
	60 lbs.	12	60
Abs
Machine Side Twists	50 lbs.	12	30
	50 lbs.	12	30

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