TARGETS EVERYTHING

Use this Workout Plan

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:

MacyDalton on October 24, 2009

Users:

1 (Find someone using this workout plan)

Comments:

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Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Ball Crunches	-	12	30
Closed Leg Toe Touches	-	12	30
Crunch Twists	-	12	30
Crunches	-	12	30
Dumbbell Side Bends	1 lbs.	12	30
Back
Cross-Bench Dumbbell Pullovers	3 lbs.	12	60
Dumbbell Pullovers	3 lbs.	12	60
Dumbbell Snatch	3 lbs.	12	60
One-Arm Dumbbell Bent-Over Rows	3 lbs.	12	60
Reverse Fly	3 lbs.	12	60
Biceps
Biceps Curl with Tubing	-	12	60
Concentration Curls	3 lbs.	12	60
Dumbbell Bicep Curls: Single-Leg	3 lbs.	12	60
Seated Hammer Curls	3 lbs.	12	60
Standing Alternate Dumbbell Curls	3 lbs.	12	60
Calves
Donkey Calf Raises	3 lbs.	12	60
One-Leg Dumbbell Calf Raises	3 lbs.	12	60
Seated Dumbbell Calf Raises	3 lbs.	12	60
Standing Calf Raise (no weight)	-	12	60
Chest
Dumbbell Alternating Bench on Swiss Ball	3 lbs.	12	60
Dumbbell Bench Press	3 lbs.	12	60
Dumbbell Chest Press: Alternating	3 lbs.	12	60
Dumbbell Floor Press	3 lbs.	12	60
Dumbbell Flyes	3 lbs.	12	60
Forearms
Dumbbell Reverse Wrist Curls	3 lbs.	12	60
Dumbbell Wrist Curls	3 lbs.	12	60
Lower Back
Back Extension: Ground	-	12	60
Back Extension: Plank Hold with Lift	-	12	60
Shoulders
30 Degree Dumbbell Raises	3 lbs.	12	60
Decline or Braced Dumbbell Row	3 lbs.	12	60
Dumbbell Cross Punch	3 lbs.	12	60
Dumbbell Shoulder Press, Staggered Stance	3 lbs.	12	60
Dumbbell Shoulder Press on Swiss Ball	3 lbs.	12	60
Thighs
Squats: Body Weight	-	12	60
Dumbbell Bulgarian Split Squat	3 lbs.	12	60
Dumbbell Lunges	3 lbs.	12	60
Dumbbell Split Squats	3 lbs.	12	60
Dumbbell Squats	3 lbs.	12	60
Trapezius
Dumbbell Shrugs	3 lbs.	12	60
Dumbbell Upright Rows	3 lbs.	12	60
Triceps
Alternating Supine Triceps Extensions	3 lbs.	12	60
Bent-Over Triceps Cable Extension	3 lbs.	12	60
Dumbbell Triceps Press	3 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Jog in Place	0.000 miles	0	-
Jumping Jacks	0.000 miles	0	-
Shuttle Runs	0.000 miles	0	-

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TARGETS EVERYTHING

Workout Routine Sample

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