GYM WORKOUT

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:

jkhockeygal11 on June 18, 2012

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

Endurance

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Abs, Thighs, Biceps, Back, Triceps, Forearms, Chest

Workout Length:

5 days

Workout Days:

No preference

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Dumbbell Side Bends	20 lbs.	20	30
	20 lbs.	20	30
	20 lbs.	20	30
Crunch Twists	-	20	30
	-	20	30
Bridge (Plank)	-	1	30
	-	1	30
Thighs
Seated Machine Leg Press	120 lbs.	6	60
	150 lbs.	4	60
	200 lbs.	2	60
Glute Machine Press	35 lbs.	15	60
	40 lbs.	10	60
Hip Abduction Machine	35 lbs.	15	60
	40 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	1.5 miles	16	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Barbell Curls	10 lbs.	15	60
	10 lbs.	10	60
	10 lbs.	10	60
Machine Preacher Curls	20 lbs.	10	60
	20 lbs.	10	60
Back
Lat Pulldown with Neutral Grip	50 lbs.	10	60
	45 lbs.	10	60
Triceps
Machine Triceps Press	30 lbs.	10	60
	20 lbs.	10	60
Machine Triceps Extensions	30 lbs.	10	60
	30 lbs.	10	60
Forearms
Barbell Wrist Curls	10 lbs.	10	60
	10 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	2 miles	20	-

No comments have been posted yet.