BODY PUMP BABY

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:

janemarie1985 on June 19, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Advanced

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Wide Grip Front Chin-Ups	-	10	120
	-	10	120
	-	10	120
	-	10	120
	-	10	120
	-	10	120
Bent-Over Barbell Rows	25 lbs.	15	120
	25 lbs.	10	120
	30 lbs.	6	120
	30 lbs.	6	120
Seated Cable Rows	30 lbs.	15	120
	35 lbs.	12	120
	40 lbs.	10	120
	45 lbs.	8	120
One-Arm Dumbbell Bent-Over Rows	15 lbs.	15	120
	15 lbs.	12	120
	15 lbs.	8	120
	20 lbs.	6	120
Abs
Reverse Crunches	-	50	30
	-	50	30
Crunches	-	50	30
	-	50	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	20 lbs.	30	120
	20 lbs.	20	120
	40 lbs.	10	120
	40 lbs.	8	120
	50 lbs.	6	120
	50 lbs.	4	120
Barbell Squats	55 lbs.	10	120
	55 lbs.	10	120
	55 lbs.	10	120
Angled Leg Press	50 lbs.	30	120
	70 lbs.	24	120
	90 lbs.	18	120
	110 lbs.	12	120
Abs
Reverse Crunches	-	50	30
	-	50	30
Crunches	-	50	30
	-	50	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Stairclimbing Machine	0.000 miles	0	-

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