CGEST / TRI

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

heatherb923 on November 04, 2017

Users:

Comments:

See comments

Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Chest, Back, Triceps, Abs, Lower Back

Workout Length:

1 days

Workout Days:

No preference

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	10 lbs.	12	60
	10 lbs.	12	60
Dumbbell Bench Press	30 lbs.	6	90
	30 lbs.	6	90
	-	8	90
	-	8	90
	-	8	90
Back
Dumbbell Pullovers	30 lbs.	5	90
	30 lbs.	5	90
	30 lbs.	5	90
	30 lbs.	5	90
	30 lbs.	5	90
Chest
Incline Barbell Press	45 lbs.	10	90
	65 lbs.	8	90
	65 lbs.	8	90
	65 lbs.	8	90
Triceps
Bent-Over Triceps Cable Extension	15 lbs.	10	90
	15 lbs.	10	90
	20 lbs.	6	90
Machine Triceps Extensions	8 lbs.	8	90
	8 lbs.	8	90
	8 lbs.	8	90
	8 lbs.	8	90
One-Arm Dumbbell Kickbacks	10 lbs.	12	90
	10 lbs.	12	90
Abs
Knee to Chest Crunches	-	10	30
	-	10	30
	-	10	30
Machine Crunches	60 lbs.	8	45
	60 lbs.	8	45
	60 lbs.	8	45
	70 lbs.	8	45
	70 lbs.	8	45
Lower Back
Back Extensions	-	10	30
	-	10	30
	-	10	30
Abs
Side Crunches	-	8	30
	-	8	30
	-	8	30
	-	8	30
	-	8	30

No comments have been posted yet.