STRENGTH TRAINING

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:

lafemmetopaz on April 06, 2009

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Squats	20 lbs.	10	90
	20 lbs.	10	90
Chest
Dumbbell Flyes	20 lbs.	15	60
	20 lbs.	12	60
Thighs
Hip Abduction Machine	50 lbs.	12	60
	50 lbs.	12	60
Hip Adduction Machine	45 lbs.	12	60
	45 lbs.	12	60
Back
Seated Cable Rows	50 lbs.	12	60
	50 lbs.	12	60
Biceps
Machine Preacher Curls	25 lbs.	15	60
	25 lbs.	15	60
Triceps
Triceps Cable Pushdowns	25 lbs.	15	60
	25 lbs.	15	60
Abs
Crunches	-	25	30
Bench Knee Tucks	-	30	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	0.000 miles	30	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	20	-

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