NICE AND EASY II

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:

nj73 on February 21, 2011

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Flyes	-	max	60
	-	max	60
Dumbbell Floor Press	-	max	60
	-	max	60
Back
Reverse Fly	-	max	60
	-	max	60
Standing Dumbbell Rows: Alternating	-	max	60
	-	max	60
Shoulders
Dumbbell Push Press	-	max	60
	-	max	60
Front Dumbbell Raises	-	max	60
	-	max	60
Thighs
Dumbbell Reverse Lunge	-	max	60
	-	max	60
Dumbbell Squats	-	max	60
	-	max	60
Lying Leg Curls	-	max	60
	-	max	60
	-	max	60
Biceps
Standing Alternate Dumbbell Curls	-	max	60
	-	max	60
Standing Dumbbell Curls	-	max	60
	-	max	60
Concentration Curls	-	max	60
	-	max	60
Triceps
One-Arm Dumbbell Extensions	-	max	60
	-	max	60
One-Arm Dumbbell Kickbacks	-	max	60
	-	max	60
Calves
Standing Calf Raises	-	max	60
	-	max	60
Abs
Crunches	-	-	30
Side Crunches	-	-	30
Leg Raises	-	-	30
Bridge (Plank)	-	-	30
Glute Bridge with Abduction	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pilates: 10 Minute Flex-Full	0 miles	0	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Flyes	-	max	60
	-	max	60
Dumbbell Floor Press	-	max	60
	-	max	60
Back
Reverse Fly	-	max	60
	-	max	60
Standing Dumbbell Rows: Alternating	-	max	60
	-	max	60
Shoulders
Dumbbell Push Press	-	max	60
	-	max	60
Front Dumbbell Raises	-	max	60
	-	max	60
Thighs
Dumbbell Reverse Lunge	-	max	60
	-	max	60
Dumbbell Squats	-	max	60
	-	max	60
Lying Leg Curls	-	max	60
	-	max	60
	-	max	60
Biceps
Standing Alternate Dumbbell Curls	-	max	60
	-	max	60
Standing Dumbbell Curls	-	max	60
	-	max	60
Concentration Curls	-	max	60
	-	max	60
Triceps
One-Arm Dumbbell Extensions	-	max	60
	-	max	60
One-Arm Dumbbell Kickbacks	-	max	60
	-	max	60
Calves
Standing Calf Raises	-	max	60
	-	max	60
Abs
Crunches	-	-	30
Side Crunches	-	-	30
Leg Raises	-	-	30
Bridge (Plank)	-	-	30
Glute Bridge with Abduction	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pilates: 10 Minute Flex-Full	0 miles	0	-

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