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:
Scubasteve on March 30, 2010
Comments:
Workout Category:
Strength Training Only
Workout Type:
Endurance
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press150 lbs.860
150 lbs.860
150 lbs.860
Triceps
One-Arm Dumbbell Extensions20 lbs.860
20 lbs.860
20 lbs.860
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges30 lbs.1090
30 lbs.1090
30 lbs.1090
Dumbbell Squats40 lbs.1390
40 lbs.1390
40 lbs.1390
Calves
Seated Dumbbell Calf Raises35 lbs.1060
Lower Back
Back Extensions-1060
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles30-

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