AB DAY 1

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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Rating:
 Unrated
Created By:
tbeam898 on August 28, 2014
Users:
1 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Back, Triceps, Biceps, Thighs, Calves, Abs, Shoulders, Lower Back
Workout Length:
7 days
Workout Days:
Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Barbell Bench Press45 lbs.1030
45 lbs.1030
45 lbs.1030
Back
Bent-Over Barbell Rows45 lbs.1230
45 lbs.1230
45 lbs.1230
Chest
Dumbbell Bench Press15 lbs.1030
15 lbs.1030
15 lbs.1030
Flat Bench Dumbbell Flyes8 lbs.1230
8 lbs.1230
8 lbs.1230
Back
One-Arm Dumbbell Bent-Over Rows15 lbs.1230
15 lbs.1230
15 lbs.1230
Triceps
Lying Triceps Extensions8 lbs.1230
8 lbs.1230
8 lbs.1230
One-Dumbbell Triceps Extensions15 lbs.1230
15 lbs.1230
15 lbs.1230
Biceps
Barbell Preacher Curls40 lbs.1230
40 lbs.1230
40 lbs.1230
Chest
Cable Crossovers13 lbs.1230
13 lbs.1230
13 lbs.1230
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Interval Cardio0 miles45-
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Thighs
Barbell Squats45 lbs.1230
55 lbs.1230
65 lbs.1030
Stiff-Legged Deadlifts55 lbs.1230
55 lbs.1230
55 lbs.1230
Calves
Standing Barbell Calf Raises20 lbs.2030
20 lbs.2030
20 lbs.2030
Thighs
Cable Hip Abductions13 lbs.1230
13 lbs.1230
13 lbs.1230
13 lbs.1230
13 lbs.1230
13 lbs.1230
Glute Hamstring Raise18 lbs.1230
18 lbs.1230
18 lbs.1230
18 lbs.1230
18 lbs.1230
18 lbs.1230
Jump Squats: Body Weight-1230
-1230
-1230
Kettlebell Side Lunge and Touch4 lbs.1230
4 lbs.1230
4 lbs.1230
4 lbs.1230
4 lbs.1230
4 lbs.1230
Glute Hamstring Raise12 lbs.1230
12 lbs.1230
12 lbs.1230
12 lbs.1230
12 lbs.1230
12 lbs.1230
TRX Hamstring Curl-1230
-1230
-1230
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Interval Cardio0 miles45-

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