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:
zingrii on September 27, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Chest, Abs, Thighs, Lower Back, Shoulders, Trapezius, Biceps, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press45 lbs.15120
55 lbs.10120
70 lbs.8120
80 lbs.6120
90 lbs.4120
Incline Barbell Press55 lbs.8120
65 lbs.4120
70 lbs.2120
75 lbs.1120
Incline Dumbbell Press20 lbs.10120
20 lbs.8120
25 lbs.6120
Flat Bench Dumbbell Flyes20 lbs.8120
25 lbs.6120
25 lbs.4120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats45 lbs.20120
55 lbs.15120
65 lbs.10120
65 lbs.10120
95 lbs.6120
Lower Back
Deadlifts50 lbs.15120
60 lbs.12120
70 lbs.10120
70 lbs.10120
Thighs
Lying Leg Curls35 lbs.10120
40 lbs.8120
40 lbs.6120
45 lbs.6120
Dumbbell Lunges12 lbs.20120
12 lbs.20120
12 lbs.20120
12 lbs.20120
Abs
Reverse Crunches-5030
-5030
Crunches-5030
-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0.000 miles30-

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