PERSONAL PLAN

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:

gelineaus0 on February 09, 2010

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Workout Category:

Cardio Training Only

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Chest, Back, Biceps, Triceps, Thighs, Shoulders, Abs

Description

Just you and the machines for an hour

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	60 lbs.	8	60
Back
Seated Cable Rows	45 lbs.	8	60
Biceps
Standing Barbell Curls	30 lbs.	8	60
Triceps
One-Arm Dumbbell Extensions	8 lbs.	8	60
Thighs
Barbell Lunges	30 lbs.	10	90
	30 lbs.	10	90
Shoulders
Machine Shoulder Press	40 lbs.	8	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	0	-

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