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:
jemo914 on February 18, 2014
Users:
Comments:
Workout Category:
Strength Training Only
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Abs, Back, Biceps, Chest, Forearms, Lower Back, Shoulders, Trapezius, Triceps
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.)
Abs
Weighted Swiss Ball Crunch-1530
-1530
-1530
Ball Crunches-1530
-1530
-1530
Swiss-Ball Knee Drive-1530
-1530
-1530
Swiss Ball Front Plank-160
-160
-160
Roman Chair Oblique Twists-1530
-1530
-1530
Mountain Climbers-160
-160
-160
V Sit-Ups-1030
-1030
-1030
Side Plank-130
-130
-130
Back
One-Arm Dumbbell Bent-Over Rows-200
-200
-200
Biceps
Standing Alternate Dumbbell Curls-1560
-1560
-1560
Seated Hammer Curls-1560
-1560
-1560
Chest
Barbell Bench Press-1560
-1560
-1560
Flat Bench Dumbbell Flyes-1560
-1560
-1560
Forearms
Barbell Wrist Curls-1560
-1560
-1560
Lower Back
Back Extension: Ground-1260
-1260
-1260
Back Extension: Plank Hold with Lift-1260
-1260
-1260
Shoulders
Seated Dumbbell Press-1560
-1560
-1560
Lateral Dumbbell Raises-1560
-1560
-1560
Front Dumbbell Raises-1560
-1560
-1560
Trapezius
Barbell Upright Rows-1260
-1260
-1260
Triceps
One-Arm Dumbbell Kickbacks-1560
-1560
-1560
One-Arm Dumbbell Extensions-1560
-1560
-1560

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