WOMEN BODY SCULPTING

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:

KarenStaceyKalk on January 25, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Flat Bench Dumbbell Flyes	12 lbs.	15	60
	12 lbs.	15	60
	12 lbs.	15	60
Dumbbell Bench Press	12 lbs.	15	60
	12 lbs.	15	60
	12 lbs.	15	60
Back
Dumbbell Woodchopper	12 lbs.	15	60
	12 lbs.	15	60
	12 lbs.	15	60
Shoulders
Bosu Lateral Dumbbell Raises	5 lbs.	15	60
	5 lbs.	15	60
	5 lbs.	15	60
Front Dumbbell Raises	5 lbs.	15	60
	5 lbs.	15	60
	5 lbs.	15	60
Triceps
Standing Dumbbell Two-Arm Triceps Kickback	12 lbs.	15	60
	12 lbs.	15	60
	12 lbs.	15	60
Abs
Dumbbell Side Bends	12 lbs.	30	30
	12 lbs.	30	30
	12 lbs.	30	30
Dumbbell Crunches	12 lbs.	30	30
	12 lbs.	30	30
	12 lbs.	30	30
Russian Twist with Overhead Press	12 lbs.	30	30
	12 lbs.	30	30
	12 lbs.	30	30
Knee-Up Crunches	-	30	30
	-	30	30
	-	30	30
Thighs
Dumbbell Step Ups with Curls	12 lbs.	15	60
	12 lbs.	15	60
	12 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Arc Trainer 30	0 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Dumbbell Pullovers	12 lbs.	15	60
	12 lbs.	15	60
	12 lbs.	15	60
Biceps
Swiss Ball Dumbbell Curls	12 lbs.	15	60
	12 lbs.	15	60
	12 lbs.	15	60
Chest
Dumbbell Chest Press on Swiss Ball	12 lbs.	15	60
	12 lbs.	15	60
	12 lbs.	15	60
Shoulders
Dumbbell Shoulder Press on Swiss Ball	12 lbs.	15	60
	12 lbs.	15	60
	12 lbs.	15	60
Triceps
Swiss Ball Triceps Unilateral Extensions	12 lbs.	12	60
	12 lbs.	12	60
	12 lbs.	12	60
Abs
Swiss Ball Crunch with Medicine Ball	-	30	30
	-	30	30
	-	30	30
Swiss Ball Front Plank	-	60	30
	-	60	30
	-	60	30
Swiss-Ball Hip Raise	-	60	30
	-	60	30
	-	60	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Arc Trainer 30	0 miles	30	-
Outdoor Walking	0 miles	60	-
Reptile	0 miles	5	-

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