WEIGHT LIFTING

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:

goktgo on March 20, 2009

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Chest, Back, Lower Back, Abs, Shoulders, Thighs, Calves, Biceps, Triceps, Forearms

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	70 lbs.	8	60
	70 lbs.	8	60
	70 lbs.	8	60
Pec Deck Flyes	20 lbs.	17	60
	20 lbs.	17	60
Machine Incline Chest Press	40 lbs.	14	60
	40 lbs.	14	60
Back
Close-Grip Pulldowns	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Wide-Grip Front Pulldowns	45 lbs.	10	60
	45 lbs.	10	60
Machine Pullovers	20 lbs.	17	60
	20 lbs.	17	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Machine Shoulder Press	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Machine Lateral Raises	10 lbs.	18	60
	10 lbs.	18	60
Abs
Machine Crunches	50 lbs.	15	30
Machine Side Twists	50 lbs.	15	30
Thighs
Angled Leg Press	50 lbs.	15	60
Calves
Calf Presses	30 lbs.	15	60
Back
Close-Grip Pulldowns	30 lbs.	15	60
Thighs
Leg Extensions	50 lbs.	15	60
Lying Leg Curls	50 lbs.	15	60
Chest
Machine Chest Press	50 lbs.	15	60
Machine Incline Chest Press	50 lbs.	15	60
Shoulders
Machine Lateral Raises	50 lbs.	15	60
Lower Back
Machine Low Back Extensions	30 lbs.	15	60
Biceps
Machine Preacher Curls	25 lbs.	15	60
Back
Machine Pullovers	30 lbs.	15	60
Shoulders
Machine Rear Deltoid Extensions	30 lbs.	15	60
Back
Machine Seated Rows	30 lbs.	15	60
Shoulders
Machine Shoulder Press	30 lbs.	15	60
Triceps
Machine Triceps Extensions	30 lbs.	15	60
Chest
Pec Deck Flyes	30 lbs.	15	60
Thighs
Standing Leg Curls	30 lbs.	15	60
Back
Wide-Grip Behind-The-Neck Pulldowns	30 lbs.	15	60
Wide-Grip Front Pulldowns	30 lbs.	15	60

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