THIS IS KIWI'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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Rating:
 Unrated
Created By:
kiwi1031 on January 26, 2011
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Advanced
Target Gender:
Women
Body Parts:
Chest, Back, Shoulders, Thighs, Biceps, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Chest Press70 lbs.3060
Back
Wide-Grip Behind-The-Neck Pulldowns70 lbs.3060
Shoulders
Lateral Dumbbell Raises15 lbs.2060
Machine Shoulder Press--60
Front Dumbbell Raises15 lbs.2060
Machine Lateral Raises70 lbs.3060
Thighs
Leg Extensions50 lbs.2060
Angled Leg Press110 lbs.3060
Hip Abduction Machine70 lbs.5060
Glute Machine Press50 lbs.5060
Barbell Squats15 lbs.2060
Biceps
Machine Preacher Curls40 lbs.2060
Abs
Machine Crunches40 lbs.5030
Ball Crunches-5030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles25-
Treadmill Walk: Incline 15%0.000 miles0-
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Machine Shoulder Press--60
Front Dumbbell Raises--60
Lateral Dumbbell Raises--60
Smith Machine Front Press--60
Thighs
Leg Extensions--60
--60
Seated Leg Curls--60
Glute Machine Press--60
Abs
Machine Crunches--30
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Walk: Incline 15%0.000 miles0-

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