This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
navygirl88
Rating:
 Unrated
Created By:
navygirl88 on July 21, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Thighs, Back, Shoulders, Biceps, Triceps, Calves, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press15 lbs.1060
15 lbs.1060
Thighs
Dumbbell Squats10 lbs.1060
10 lbs.1060
Back
Wide-Grip Behind-The-Neck Pulldowns30 lbs.1060
30 lbs.1060
Thighs
Stiff-Legged Dumbbell Deadlifts8 lbs.1060
8 lbs.1060
Shoulders
Lateral Dumbbell Raises5 lbs.1060
5 lbs.1060
Front Dumbbell Raises5 lbs.1060
5 lbs.1060
Biceps
Standing Alternate Dumbbell Curls8 lbs.1060
8 lbs.106
Thighs
Dumbbell Lunges8 lbs.1060
8 lbs.1060
Triceps
One-Arm Dumbbell Kickbacks5 lbs.1060
5 lbs.1060
Calves
Seated Calf Raises25 lbs.1060
25 lbs.1060
25 lbs.1060
Chest
Parallel-Bar Dips-1260
Abs
Reverse Crunches-2530
-2530
Crunches-2530
-2530
Side Crunches-2530
-2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles30-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Jumping Rope0.000 miles20-

Workout routine comments

Hold long do you recommend for the cardio training--it shows times on your sample workout but them when you add the workout it just is blank....I'm a beginner so I need some recommendations Thanks :)
 
February 5, 2012 at 9:56am



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