VACATION READY

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:

wannabehott on June 11, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Thighs, Trapezius, Shoulders, Chest, Back, Abs, Calves, Triceps

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Lunges: Front to Balance	-	15	60
Barbell Squats	20 lbs.	15	60
Butt Lift (Bridge)	-	15	60
Step-Ups	-	15	60
Barbell Split Squat	20 lbs.	15	60
Lunges: Front to Balance	-	12	60
Barbell Squats	20 lbs.	12	60
Butt Lift (Bridge)	-	12	60
Step-Ups	-	12	60
Barbell Split Squat	20 lbs.	12	60
Lunges: Front to Balance	-	10	60
Barbell Squats	20 lbs.	10	60
Butt Lift (Bridge)	-	10	60
Step-Ups	-	10	60
Barbell Split Squat	20 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0 miles	0	-
Elliptical 30min	0 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Trapezius
Dumbbell Upright Rows	25 lbs.	15	60
Shoulders
Lateral Dumbbell Raises	10 lbs.	15	60
Chest
Machine Chest Press	40 lbs.	15	60
Back
Standing Cable Rows	65 lbs.	15	60
Shoulders
Dumbbell Arnold Shoulder Press	20 lbs.	15	60
Back
Wide-Grip Front Pulldowns	70 lbs.	15	60
Trapezius
Dumbbell Upright Rows	25 lbs.	12	60
Shoulders
Lateral Dumbbell Raises	10 lbs.	12	60
Chest
Machine Chest Press	40 lbs.	12	60
Back
Standing Cable Rows	65 lbs.	12	60
Shoulders
Dumbbell Arnold Shoulder Press	20 lbs.	12	60
Back
Wide-Grip Front Pulldowns	70 lbs.	12	60
Trapezius
Dumbbell Upright Rows	25 lbs.	10	60
Shoulders
Lateral Dumbbell Raises	10 lbs.	10	60
Chest
Machine Chest Press	45 lbs.	10	60
Back
Standing Cable Rows	65 lbs.	10	60
Shoulders
Dumbbell Arnold Shoulder Press	20 lbs.	10	60
Back
Wide-Grip Front Pulldowns	70 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0 miles	10	-
elliptical intervals	0 miles	30	-

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