This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
michelenpat on April 05, 2011
Comments:
Workout Category:
Strength Training Only
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Back, Shoulders, Trapezius, Abs, Thighs, Biceps, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Close-Grip Pulldowns90 lbs.1060
Seated Cable Rows85 lbs.1060
One-Arm Dumbbell Bent-Over Rows35 lbs.1060
Shoulders
Seated Dumbbell Press25 lbs.1060
Front Dumbbell Raises10 lbs.1060
Lateral Dumbbell Raises10 lbs.1060
Rear Dumbbell Raises10 lbs.1060
Trapezius
Barbell Upright Rows45 lbs.1060
Dumbbell Shrugs40 lbs.1060
Abs
Leg Raises-2030
Side Crunches-2030
Crunches-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats75 lbs.10120
85 lbs.10120
95 lbs.10120
105 lbs.10120
105 lbs.10120
Angled Leg Press120 lbs.10120
140 lbs.10120
160 lbs.10120
180 lbs.10120
200 lbs.10120
Lying Leg Curls40 lbs.1560
Standing Leg Curls20 lbs.1060
Biceps
Barbell Preacher Curls45 lbs.1060
Seated Hammer Curls20 lbs.1060
Triceps
Triceps Cable Pushdowns45 lbs.1060
Lying Triceps Extensions45 lbs.1060
50 lbs.1060
One-Arm Dumbbell Extensions15 lbs.1060
Abs
Leg Raises-2030
Side Crunches-2030
Crunches-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0.000 miles0-

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