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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:

KLauritsen09 on April 15, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Chest, Triceps, Biceps, Abs, Shoulders, Back

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	35 lbs.	max	60
	35 lbs.	10	60
	35 lbs.	10	60
Triceps
Machine Triceps Extensions	50 lbs.	max	60
	50 lbs.	10	60
	50 lbs.	10	60
Biceps
Machine Preacher Curls	20 lbs.	max	60
	20 lbs.	10	60
	20 lbs.	10	60
Abs
Machine Crunches	35 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Shoulders
Machine Shoulder Press	35 lbs.	max	60
	35 lbs.	10	60
	35 lbs.	10	60
Back
Lat Pulldown with Neutral Grip	35 lbs.	max	60
	35 lbs.	10	60
	35 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	0.970 miles	18	-
Recumbent Stationary Bike	9.000 miles	25	-
Bowling	0.000 miles	20	-

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