LINDA

Use this Workout Plan

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

demonhuntergirl on April 13, 2009

Users:

2 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Toning

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

Description

trying this out

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Ball Crunches	-	12	30
	-	10	30
	-	8	30
Bridge (Plank)	-	20	30
Closed Leg Toe Touches	-	12	30
	-	10	30
	-	8	30
Crunch Twists	-	12	30
	-	10	30
	-	8	30
Dumbbell Side Bends	8 lbs.	12	30
	8 lbs.	10	30
	8 lbs.	8	30
Back
Bent Over Row with Back Extension	10 lbs.	12	60
	10 lbs.	10	60
	10 lbs.	8	60
Bent-Over Barbell Rows	10 lbs.	12	60
	10 lbs.	10	60
	10 lbs.	8	60
Cleans	10 lbs.	12	60
	10 lbs.	10	60
	10 lbs.	8	60
Plate Good Morning	10 lbs.	12	60
	10 lbs.	10	60
	10 lbs.	8	60
Reverse-Grip Bent-Over Barbell Rows	10 lbs.	12	60
	10 lbs.	10	60
	10 lbs.	8	60
Biceps
Concentration Curls	10 lbs.	12	60
	10 lbs.	10	60
	10 lbs.	8	60
Prone Dumbbell Curl	10 lbs.	12	60
	10 lbs.	10	60
	10 lbs.	8	60
Seated Hammer Curls	10 lbs.	12	60
	10 lbs.	10	60
	10 lbs.	8	60
Standing Alternate Dumbbell Curls	10 lbs.	12	60
	10 lbs.	10	60
	10 lbs.	8	60
Calves
One-Leg Dumbbell Calf Raises	10 lbs.	12	60
	10 lbs.	10	60
	10 lbs.	8	60
Seated Dumbbell Calf Raises	10 lbs.	12	60
	10 lbs.	10	60
	10 lbs.	8	60
Standing Calf Raises	10 lbs.	12	60
	10 lbs.	10	60
	10 lbs.	8	60
Chest
Dumbbell Alternating Bench on Swiss Ball	10 lbs.	12	60
	10 lbs.	10	60
	10 lbs.	8	60
Dumbbell Bench Press	10 lbs.	12	60
	10 lbs.	10	60
	10 lbs.	8	60
Dumbbell Flyes	10 lbs.	12	60
	10 lbs.	10	60
	10 lbs.	8	60
Incline Dumbbell Press	10 lbs.	12	60
	10 lbs.	10	60
	10 lbs.	8	60
Pushups	-	12	60
	-	10	60
	-	8	60
Pushups: Wide-Grip	-	12	60
	-	10	60
	-	8	60
Lower Back
Deadlifts	10 lbs.	12	60
	10 lbs.	10	60
	10 lbs.	8	60
Back Extensions	-	12	60
	-	10	60
	-	8	60
Shoulders
30 Degree Dumbbell Raises	10 lbs.	12	60
Decline or Braced Dumbbell Row	10 lbs.	12	60
Dumbbell Cross Punch	10 lbs.	12	60
Dumbbell Shoulder Press on Swiss Ball	10 lbs.	12	60
Lateral Dumbbell Raises	10 lbs.	12	60
Rear Dumbbell Raises	10 lbs.	12	60
Rear Dumbbell Raises, Thumbs Pointing Out	10 lbs.	12	60
Reverse Rear Dumbbell Raises	10 lbs.	12	60
Seated Behind-The-Neck Press	10 lbs.	12	60
Seated Dumbbell Press	10 lbs.	12	60
Standing Dumbbell Flyes	10 lbs.	12	60
Twisting Dumbbell Shoulder Press	10 lbs.	12	60
Thighs
Dumbbell Bulgarian Split Squat	10 lbs.	12	60
Dumbbell Split Squats	10 lbs.	12	60
Dumbbell Squats	10 lbs.	12	60
Dumbbell Step Ups	10 lbs.	12	60
Hack Squats	10 lbs.	12	60
Jumping Jacks: Basic	-	35	60
Partial Dumbbell Squats	10 lbs.	12	60
Prisoner Squats	-	12	60
Romanian Deadlift	10 lbs.	12	60
Single-Leg Deadlift	-	15	60
Leg Curl on Swiss Ball	-	25	60
Stiff-Legged Dumbbell Deadlifts	10 lbs.	12	60
Trapezius
Dumbbell Shrugs	10 lbs.	12	60
	10 lbs.	12	60
Dumbbell Upright Rows	10 lbs.	12	60
	10 lbs.	12	60
Triceps
Bent-Over Triceps Cable Extension	10 lbs.	12	60
	10 lbs.	10	60
Close-Grip Bench Press	10 lbs.	12	60
	10 lbs.	10	60
Dumbbell Triceps Press	10 lbs.	12	60
	10 lbs.	10	60
Lying Triceps Extensions	10 lbs.	12	60
	10 lbs.	10	60
One-Arm Dumbbell Extensions	10 lbs.	12	60
	10 lbs.	10	60
Triceps Bench Dips	-	12	60
	-	10	60

Workout routine comments

No comments have been posted yet.

LINDA

Workout Routine Sample

Workout routine comments

Other People using this workout program