LESLIE'S WORKOUT

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:

ldregister on April 30, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Back Extensions	-	max	60
	-	max	60
	-	-	60
	-	-	60
Back
Machine Seated Rows	40 lbs.	13	60
	40 lbs.	13	60
	40 lbs.	13	60
	40 lbs.	13	60
Triceps
Machine Triceps Dips	75 lbs.	12	60
	75 lbs.	12	60
	75 lbs.	12	60
	75 lbs.	12	60
Machine Triceps Extensions	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60
Calves
Donkey Calf Raises	135 lbs.	15	60
	135 lbs.	15	60
	135 lbs.	15	60
	135 lbs.	15	60
Chest
Machine Chest Press	40 lbs.	13	60
	40 lbs.	13	60
	40 lbs.	13	60
	40 lbs.	13	60
Biceps
Machine Preacher Curls	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
Shoulders
Machine Shoulder Press	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60
Machine Lateral Raises	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
Thighs
Seated Machine Leg Press	120 lbs.	12	60
	120 lbs.	12	60
	120 lbs.	12	60
	120 lbs.	12	60
Leg Extensions	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60
Lying Leg Curls	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
Hip Adduction Machine	85 lbs.	12	60
	85 lbs.	12	60
	85 lbs.	12	60
	85 lbs.	12	60
	85 lbs.	12	60
	85 lbs.	12	60
	85 lbs.	12	60
	85 lbs.	12	60
Abs
Machine Side Twists	40 lbs.	13	30
	40 lbs.	13	30
	40 lbs.	13	30
	40 lbs.	13	30
	40 lbs.	13	30
	40 lbs.	13	30
	40 lbs.	13	30
	40 lbs.	13	30
Ball Crunches	-	25	30
	-	25	30
Biceps
Standing Cable Bicep Curls: Alternating	15 lbs.	12	60
	15 lbs.	12	60
	15 lbs.	12	60
	15 lbs.	12	60
Thighs
Glute Machine Press	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Eliptical 8% incline Level 7	0 miles	30	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Back Extensions	-	max	60
	-	max	60
	-	-	60
	-	-	60
Back
Machine Seated Rows	40 lbs.	13	60
	40 lbs.	13	60
	40 lbs.	13	60
	40 lbs.	13	60
Triceps
Machine Triceps Dips	75 lbs.	12	60
	75 lbs.	12	60
	75 lbs.	12	60
	75 lbs.	12	60
Machine Triceps Extensions	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60
Calves
Donkey Calf Raises	135 lbs.	15	60
	135 lbs.	15	60
	135 lbs.	15	60
	135 lbs.	15	60
Chest
Machine Chest Press	40 lbs.	13	60
	40 lbs.	13	60
	40 lbs.	13	60
	40 lbs.	13	60
Biceps
Machine Preacher Curls	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
Shoulders
Machine Shoulder Press	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60
Machine Lateral Raises	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
Thighs
Seated Machine Leg Press	120 lbs.	12	60
	120 lbs.	12	60
	120 lbs.	12	60
	120 lbs.	12	60
Leg Extensions	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60
Lying Leg Curls	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
Hip Adduction Machine	85 lbs.	12	60
	85 lbs.	12	60
	85 lbs.	12	60
	85 lbs.	12	60
	85 lbs.	12	60
	85 lbs.	12	60
	85 lbs.	12	60
	85 lbs.	12	60
Abs
Machine Side Twists	40 lbs.	13	30
	40 lbs.	13	30
	40 lbs.	13	30
	40 lbs.	13	30
	40 lbs.	13	30
	40 lbs.	13	30
	40 lbs.	13	30
	40 lbs.	13	30
Ball Crunches	-	25	30
	-	25	30
Biceps
Standing Cable Bicep Curls: Alternating	15 lbs.	12	60
	15 lbs.	12	60
	15 lbs.	12	60
	15 lbs.	12	60
Thighs
Glute Machine Press	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Eliptical 8% incline Level 7	0 miles	30	-

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