LEGGS

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:

d24football on March 29, 2011

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Workout Category:

Strength Training Only

Workout Type:

Endurance

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

Workout Length:

7 days

Workout Days:

Sunday, Tuesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	-	10	0
	-	8	0
	-	6	0
Leg Curl on Swiss Ball	-	10	30
	-	10	30
	-	10	120
Dumbbell Step Ups	-	8	0
	-	8	0
Abs
Single-Leg Hip Extension	-	10	30
	-	10	120
Thighs
Barbell Lunges	-	8	0
Barbell Lunges: Lateral	-	8	0
Dumbbell Reverse Lunge	-	8	0
Jump Squats: Body Weight	-	6	30
Calves
One-Leg Dumbbell Calf Raises	-	12	0
	-	12	0
Abs
Glute Bridge with Abduction	-	10	30
	-	10	30
Shoulders
Front Dumbbell Raises	-	10	0
Lateral Dumbbell Raises	-	10	0
Rear Dumbbell Raises	-	10	0

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	-	12	0
	-	10	0
	-	10	0
Back
Inverted Row	-	-	0
	-	-	0
	-	-	0
Triceps
Lying Triceps Extensions	-	12	0
	-	12	0
	-	12	0
Back
Pull-Ups: Front Lever	-	-	0
	-	-	0
	-	-	0
Chest
Incline Barbell Bench Press: Speed	-	12	0
	-	10	0
Biceps
Standing Alternate Dumbbell Curls	-	10	0
	-	10	0
Shoulders
Front Dumbbell Raises	-	10	0
	-	10	0
Lateral Raise with External Rotation	-	10	0
	-	10	0
Rear Dumbbell Raises	-	10	0
	-	10	0

get eerr done!!

d24football

April 6, 2011 at 3:13pm