MONDAYS THRU FRIDAYS

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:

m.lutsky on November 19, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Squat with Dumbbell Curl on Bosu Ball	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
Dumbbell Sumo Squat	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
Barbell Split Squat	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
Quadruped Hip Extension	-	20	60
	-	20	60
	-	20	60
Triceps
One-Arm Dumbbell Kickbacks	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
One-Dumbbell Triceps Extensions	12 lbs.	15	60
	12 lbs.	15	60
	12 lbs.	15	60
Bent-Over Triceps Cable Extension	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
Abs
Ball Crunches	-	50	30
	-	50	30
	-	50	30
	-	50	30
Medicine-Ball Russian Twist	10 lbs.	25	30
	10 lbs.	25	30
	10 lbs.	25	30
	10 lbs.	25	30
Swiss Ball Jackknifes	-	20	30
	-	20	30
	-	20	30
	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Michelle	0 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows	12 lbs.	15	60
	12 lbs.	15	60
	12 lbs.	15	60
Wide-Grip Front Pulldowns	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Seated Cable Rows	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Close-Grip Pulldowns	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
Biceps
Standing Dumbbell Curls	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Split Stance Curl to Press	8 lbs.	15	60
	8 lbs.	15	60
	8 lbs.	15	60
Standing Hammer Curls	8 lbs.	15	60
	8 lbs.	15	60
	8 lbs.	15	60
Abs
Ball Crunches	-	50	30
	-	50	30
	-	50	30
	-	50	30
	-	50	30
	-	50	30
Medicine-Ball Russian Twist	10 lbs.	25	30
	10 lbs.	25	30
	10 lbs.	25	30
	10 lbs.	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Michelle	0 miles	20	-

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