FITCHICK

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:

pauleygal98 on April 15, 2014

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Workout Category:

Strength & Cardio Combined

Workout Type:

Power

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Stiff-Legged Deadlifts	85 lbs.	8	30
	85 lbs.	8	30
	85 lbs.	8	30
Barbell Sumo Squat	40 lbs.	8	30
	40 lbs.	8	30
	40 lbs.	8	30
Trapezius
Barbell Upright Rows	40 lbs.	8	0
	40 lbs.	8	0
	40 lbs.	8	0
Abs
Incline Sit-Ups	-	15	30
	-	15	30
	-	15	30
Side Bend Hyperextensions	-	15	30
	-	15	30
Thighs
Dumbbell Step Ups: Lateral	12 lbs.	12	45
	12 lbs.	12	45
	12 lbs.	12	45
Close-Stance Leg Press	90 lbs.	12	60
	90 lbs.	12	60
	90 lbs.	12	60
Calves
Calf Presses	180 lbs.	12	15
	180 lbs.	12	15
Thighs
Seated Machine Leg Press	180 lbs.	12	60
	180 lbs.	12	60
Hip Adduction Machine	70 lbs.	12	30
	70 lbs.	12	30
	70 lbs.	12	30
Hip Abduction Machine	60 lbs.	12	30
	60 lbs.	12	30
	60 lbs.	12	30
Abs
Hanging Leg Raises	-	12	30
	-	12	30
	-	12	30
Plank on Swiss Ball	-	10	30
	-	10	30
	-	10	30
Abdominal Roll Wheel	-	10	30
	-	10	30
Bicycle Crunches	-	15	30
	-	15	30
Thighs
Barbell Hip Raise	40 lbs.	35	30
Abs
Medicine Ball V Sit-Ups	-	100	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	12	-
Stair Master	0 miles	15	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Jumping Chinup	-	8	60
Triceps
Triceps Bench Dips	-	12	45
	-	12	45
	-	12	45
Chest
Dumbbell Pushup and Row	15 lbs.	8	60
	15 lbs.	8	60
	15 lbs.	8	60
Biceps
Standing Barbell Curls	40 lbs.	10	45
	40 lbs.	10	45
	40 lbs.	10	45
Triceps
Wide-Grip Triceps Pushdown	40 lbs.	8	30
	40 lbs.	8	30
	40 lbs.	8	30
Shoulders
Seated Dumbbell Press	15 lbs.	12	45
	15 lbs.	12	45
	15 lbs.	12	45
Back
Close-Grip Pulldowns	100 lbs.	6	60
	70 lbs.	8	60
	70 lbs.	8	60
Seated Cable Rows	60 lbs.	8	30
	60 lbs.	8	30
	60 lbs.	8	30
Chest
Dumbbell Bench Press	25 lbs.	12	45
	25 lbs.	12	45
	25 lbs.	12	45
Back
Dumbbell Rows on Swiss Ball	15 lbs.	10	30
	15 lbs.	10	30
	15 lbs.	10	30
Swiss Ball Reverse Dumbbell Fly	5 lbs.	10	30
	5 lbs.	10	30
Shoulders
Lateral Dumbbell Raises	5 lbs.	10	30
	5 lbs.	10	30
	5 lbs.	10	30
Front Dumbbell Raises	5 lbs.	10	30
	5 lbs.	10	30
	5 lbs.	10	30
Back
Bent-Over Barbell Rows	40 lbs.	10	30
	40 lbs.	10	30
	40 lbs.	10	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	12	-
Treadmill Run/Walk	0 miles	22	-
Stair Master	0 miles	15	-

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