KIM'S WORKOUT - 04-2011

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:

ksgirrl on April 06, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Back, Shoulders, Thighs, Triceps, Abs, Lower Back

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Wide-Grip Behind-The-Neck Pulldowns	-	-	60
Wide-Grip Front Pulldowns	-	-	60
Bent-Over Barbell Rows	-	-	60
Shoulders
Seated Barbell Front Press	-	-	60
Thighs
Lunges: Front to Balance	-	-	60
Leg Extensions	-	-	60
	-	-	60
Lying Leg Curls	-	-	60
Triceps
One-Arm Dumbbell Kickbacks	-	-	60
	-	-	60
Abs
Crunches	-	-	30
	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill fast walk/jog - 3.5 MPH no incline	2.000 miles	32	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	150 lbs.	12	60
	160 lbs.	10	60
Smith Machine Squats	55 lbs.	12	60
	65 lbs.	10	60
Leg Extensions	50 lbs.	12	60
	50 lbs.	10	60
Lying Leg Curls	35 lbs.	12	60
	35 lbs.	10	60
Hip Adduction Machine	35 lbs.	12	60
	40 lbs.	10	60
Hip Abduction Machine	35 lbs.	12	60
	40 lbs.	10	60
Abs
Reverse Crunches	-	12	0
Bicycle Crunches	-	12	0
Bench Knee Tucks	-	12	0
Lower Back
Back Extension: Ground	-	max	120

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	0	-

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