FIRST WEEK STRENGTH

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:

aliciaxbby on September 27, 2010

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Barbell Press	55 lbs.	8	60
	55 lbs.	8	60
	55 lbs.	8	60
	55 lbs.	8	60
Flat Bench Dumbbell Flyes	15 lbs.	14	60
	15 lbs.	14	60
Incline Dumbbell Flyes	12 lbs.	15	60
	12 lbs.	15	60
Back
One-Arm Dumbbell Bent-Over Rows	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
Bent-Over Barbell Rows	25 lbs.	14	60
	25 lbs.	14	60
Cross-Bench Dumbbell Pullovers	15 lbs.	11	60
	15 lbs.	11	60
Lower Back
Back Extensions	-	10	60
	-	10	60
Abs
Flutter Kicks	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	60	-

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