KINKIN

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:

sweety39 on March 19, 2012

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Workout Category:

Strength Training Only

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

Description

cable machine workout

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Seated Hammer Curls	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
	15 lbs.	15	60
Single-Arm Standing Cable Curl	30 lbs.	10	60
	30 lbs.	10	60
Back
Seated Cable Rows	200 lbs.	50	60
	200 lbs.	50	60
	200 lbs.	50	60
Wide-Grip Front Pulldowns	200 lbs.	200	60
Shoulders
Machine Lateral Raises	15 lbs.	45	60
Trapezius
Dumbbell Shrugs	60 lbs.	45	60
Chest
Machine Chest Press	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Cable Crossovers	200 lbs.	100	60
Seated Cable Press: One-Arm	30 lbs.	45	60
Dumbbell Flyes	30 lbs.	45	60
Triceps
Machine Triceps Extensions	30 lbs.	45	60
One-Dumbbell Triceps Extensions	60 lbs.	45	60
One-Arm Dumbbell Extensions	60 lbs.	45	60
Back
Close-Grip Pulldowns	200 lbs.	200	60
Wide-Grip Behind-The-Neck Pulldowns	200 lbs.	200	60
Abs
Dumbbell Side Bends	100 lbs.	90	30
Crunches	-	90	30
Thighs
Seated Machine Leg Press	200 lbs.	500	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Leslie Sansone Start Walking 3 Mile Walk	3.000 miles	0	-
Leslie Sansone Start Walking 2 Mile Walk	0.000 miles	0	-

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