EDITED WORKOUT PLAN

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:

Krystina89 on March 08, 2010

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Workout Category:

Toning

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
Biceps
Machine Preacher Curls	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
Shoulders
Machine Shoulder Press	18 lbs.	12	60
	18 lbs.	12	60
	18 lbs.	12	60
Triceps
One-Dumbbell Triceps Extensions	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
Abs
Reverse Crunches	-	12	30
	-	12	30
	-	12	30
Ball Crunches	-	12	30
	-	12	30
	-	12	30
Machine Side Twists	-	24	30
	-	24	30
	-	24	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	1.570 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Calves
Seated Calf Raises	55 lbs.	12	60
	55 lbs.	12	60
	55 lbs.	12	60
Back
Wide-Grip Behind-The-Neck Pulldowns	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60
Thighs
Hip Adduction Machine	65 lbs.	12	60
	65 lbs.	12	60
	65 lbs.	12	60
Hip Abduction Machine	60 lbs.	12	60
	60 lbs.	12	60
	60 lbs.	12	60
Standing Leg Curls	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Abs
Reverse Crunches	-	12	30
	-	12	30
	-	12	30
Machine Side Twists	-	12	30
	-	12	30
	-	12	30
Ball Crunches	-	12	30
	-	12	30
	-	12	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	1.620 miles	30	-

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