PERSONAL CURRENT TRAINING ROUTINE

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:

beccaxxb on June 09, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday

Description

This is my personal schedule, I'm hoping to use this in order to track my workouts and improve them.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	8 lbs.	45	60
Smith Machine Squats	20 lbs.	30	60
Angled Leg Press	180 lbs.	30	60
Calves
Calf Presses	180 lbs.	30	60
Abs
Flutter Kicks	-	30	30
Thighs
Dumbbell Donkey Kicks	8 lbs.	30	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Walk/jog	0 miles	20	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	10 lbs.	45	60
Chest
Incline Dumbbell Press	10 lbs.	45	60
Biceps
Incline Dumbbell Curls	10 lbs.	45	60
Triceps
One-Arm Dumbbell Kickbacks	10 lbs.	45	60
Back
One-Arm Dumbbell Bent-Over Rows	10 lbs.	45	60
Close-Grip Pulldowns	60 lbs.	36	60
Wide-Grip Front Pulldowns	60 lbs.	36	60
Abs
Bridge (Plank)	-	3	30
Lower Back
Back Extensions	-	30	60
Abs
Leg Raises	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	20	-

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