HOPEFULLY THIS WORKS 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:

leahship on October 06, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	8 lbs.	12	60
	8 lbs.	10	60
	8 lbs.	8	60
Dumbbell Squats	8 lbs.	12	60
	8 lbs.	10	60
	8 lbs.	8	60
Chest
Pushups	-	12	60
	-	12	60
	-	12	60
Shoulders
Seated Dumbbell Press	8 lbs.	12	60
	8 lbs.	12	60
	8 lbs.	12	60
Biceps
Standing Alternate Dumbbell Curls	8 lbs.	12	60
	8 lbs.	12	60
	8 lbs.	12	60
Triceps
Triceps Bench Dips	-	5	60
	-	5	60
	-	5	60
Back
One-Arm Dumbbell Bent-Over Rows	8 lbs.	12	60
	8 lbs.	12	60
	8 lbs.	12	60
Calves
One-Leg Dumbbell Calf Raises	8 lbs.	12	60
	8 lbs.	12	60
	8 lbs.	12	60
Abs
Bridge (Plank)	-	1	30
	-	1	30
	-	1	30
V Sit-Ups	-	12	30
	-	12	30
	-	12	30
Bench Knee Tucks	-	20	30
	-	20	30
	-	20	30
Straight-Arm Side Bridge	-	1	30
	-	1	30
	-	1	30
Back
Reverse Fly	8 lbs.	12	60
	8 lbs.	12	60
	8 lbs.	12	60
Lower Back
Good Mornings	8 lbs.	12	60
	8 lbs.	12	60
	8 lbs.	12	60
Trapezius
Dumbbell Shrugs	8 lbs.	12	60
	8 lbs.	12	60
	8 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	20	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	45	-

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