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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Rating:
 Unrated
Created By:
rebbiejae on February 02, 2013
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Biceps, Chest, Shoulders, Trapezius, Triceps, Thighs, Abs
Workout Length:
7 days
Workout Days:
Sunday, Monday, Tuesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Standing Hammer Curls-830
-830
-830
Standing Alternate Dumbbell Curls-830
-830
-830
Cross Body Hammer Curls-830
-830
-830
Dumbbell Curl to Press-830
-830
-830
Chest
Pushups-1560
-1560
Machine Incline Chest Press-860
-860
-860
Dumbbell Alternating Chest Press on Swiss Ball-860
-860
-860
Dumbbell Pushup and Row-660
-660
-660
Shoulders
Front Dumbbell Raises-860
-860
-860
Machine Lateral Raises-860
-860
-860
Dumbbell Arnold Shoulder Press-860
-860
-860
Trapezius
Dumbbell Upright Rows-860
-860
-860
Triceps
One-Arm Dumbbell Kickbacks-860
-860
-860
Triceps Bench Dips-1560
-1560
One-Dumbbell Triceps Extensions-1060
-1060
-1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0 miles30-
Treadmill Running0 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Leg Extensions-1060
-1060
-1060
Lying Leg Curls-1060
-1060
-1060
Dumbbell Lunges-2060
-2060
-2060
Dumbbell Squats-2060
-2060
-2060
Hip Abduction Machine-1060
-1060
-1060
Hip Adduction Machine-1060
-1060
-1060
Seated Leg Curls-1060
-1060
-1060
Plie Squat-2060
-2060
-2060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Pyramid Interval Run- 30min0 miles30-

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