BEGINNERS LUCK

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:

rebgarson on September 15, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	70 lbs.	8	60
	70 lbs.	8	60
	70 lbs.	8	60
Flat Bench Dumbbell Flyes	15 lbs.	14	60
	15 lbs.	14	60
	15 lbs.	14	60
Triceps
One-Arm Dumbbell Extensions	10 lbs.	8	60
	10 lbs.	8	60
One-Arm Dumbbell Kickbacks	5 lbs.	20	60
	5 lbs.	20	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	160 lbs.	10	90
	160 lbs.	10	90
	160 lbs.	10	90
	160 lbs.	10	90
Standing Leg Curls	10 lbs.	19	90
	10 lbs.	19	90
	10 lbs.	19	90
Leg Extensions	40 lbs.	14	90
	40 lbs.	14	90
	40 lbs.	14	90
Calves
Standing Calf Raises	140 lbs.	10	60
	140 lbs.	10	60
Lower Back
Machine Low Back Extensions	60 lbs.	10	60
	60 lbs.	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

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