WORKOUT 1 @ GYM - TRW

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:

TRW987 on March 25, 2014

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

Workout Length:

4 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	10 lbs.	15	60
	10 lbs.	15	60
Biceps
Machine Preacher Curls	10 lbs.	15	60
	10 lbs.	15	60
Lower Back
Deadlifts	10 lbs.	15	60
	10 lbs.	15	60
Trapezius
Dumbbell Shrugs	10 lbs.	15	60
	10 lbs.	15	60
Triceps
Triceps Bench Dips	-	15	60
	-	15	60
Shoulders
Standing Dumbbell Press	5 lbs.	15	60
	5 lbs.	15	60
Forearms
Dumbbell Wrist Curls	5 lbs.	15	60
	5 lbs.	15	60
Chest
Pushups	-	15	60
	-	15	60
Shoulders
Machine Lateral Raises	10 lbs.	15	60
	10 lbs.	15	60
Back
Seated Cable Rows	-	15	60
	-	15	60
Abs
Swiss Ball Crunch with Medicine Ball	-	156	30
	-	156	30
Leg Lifts	-	15	30
	-	15	30

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Squat with Dumbbell Curl on Bosu Ball	5 lbs.	15	60
	5 lbs.	15	60
Abs
Medicine Ball Rotations	-	206	30
	-	206	30
Thighs
Cable Hip Abductions	-	15	60
	-	15	60
Calves
Calf Presses	-	15	60
	-	15	60
Thighs
Lying Leg Curls	20 lbs.	15	60
	20 lbs.	15	60
Seated Machine Leg Press	30 lbs.	15	60
	30 lbs.	15	60
Plate Lunge Walk	10 lbs.	15	60
	10 lbs.	15	60
Box Jumps	-	10	60
	-	10	60
Abs
Dumbbell Side Bends	10 lbs.	15	30
	10 lbs.	15	30
Bridge (Plank)	-	60	30
	-	60	30

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