FIRST TIMER

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

ejanovetz on March 29, 2009

Users:

18 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Toning

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

Description

Just a first time attempt at creating my own workout

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Hip Abduction Machine	35 lbs.	20	60
	35 lbs.	20	60
	35 lbs.	17	60
Hip Adduction Machine	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	17	60
Leg Extensions	25 lbs.	15	60
	25 lbs.	15	60
	25 lbs.	12	60
Smith Machine Squats	90 lbs.	15	60
	90 lbs.	15	60
	90 lbs.	13	60
Triceps
Triceps Cable Pushdowns	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	12	60
One-Arm Dumbbell Kickbacks	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	8	60
One-Dumbbell Triceps Extensions	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	0	-
Incline Walk	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Bent-Over Barbell Rows	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	13	60
One-Arm Dumbbell Bent-Over Rows	15 lbs.	15	60
	15 lbs.	13	60
	15 lbs.	11	60
Seated Cable Rows	25 lbs.	15	60
	25 lbs.	14	60
	25 lbs.	13	60
Biceps
Machine Preacher Curls	25 lbs.	15	60
	25 lbs.	15	60
	25 lbs.	13	60
Standing Alternate Dumbbell Curls	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
Standing Dumbbell Reverse Curls	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	13	60

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

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