STRENGTH & CARDO

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Skinnymom21
Rating:
 Unrated
Created By:
Skinnymom21 on October 08, 2012
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Fat-burning
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Thighs, Chest, Biceps, Triceps, Back, Abs, Shoulders
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Leg Extensions45 lbs.125
45 lbs.1230
Seated Machine Leg Press90 lbs.155
90 lbs.1530
Seated Leg Curls50 lbs.125
50 lbs.1230
Chest
Machine Chest Press45 lbs.125
45 lbs.1230
Biceps
Machine Preacher Curls55 lbs.125
55 lbs.1230
Triceps
Machine Triceps Extensions50 lbs.125
50 lbs.1230
Back
Machine Seated Rows55 lbs.125
55 lbs.1230
Seated Cable Pulldowns55 lbs.125
55 lbs.1230
Thighs
Dumbbell Step-Ups: Crossovers-3030
-3030
-3030
-3030
-3030
-3030
-3030
-3030
-300
Abs
Weighted Crunch30 lbs.125
30 lbs.1230
Shoulders
Machine Shoulder Press35 lbs.125
35 lbs.1230
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Machine Crunches40 lbs.125
40 lbs.125
40 lbs.1230
Thighs
Hip Abduction Machine110 lbs.1210
110 lbs.1210
110 lbs.1230
Hip Adduction Machine110 lbs.1210
110 lbs.1210
110 lbs.1230
Abs
Machine Side Twists90 lbs.125
90 lbs.125
90 lbs.1210
90 lbs.1210
90 lbs.1210
90 lbs.1230
Ab Coaster-1210
-1210
-1230
Thighs
Precor Machine Glute Isolator50 lbs.1210
50 lbs.1210
50 lbs.1210
50 lbs.1210
50 lbs.1210
50 lbs.1230
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill 8% Incline, 3MPH0 miles30-

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