SHOULDER/ABS

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:

Trinity66 on September 12, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Shoulders, Trapezius, Abs

Description

shoulders/abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Lateral Dumbbell Raises	16 lbs.	15	60
	16 lbs.	15	60
	16 lbs.	8	60
	10 lbs.	8	60
	10 lbs.	8	60
Rear Dumbbell Raises	20 lbs.	15	60
	20 lbs.	15	60
	20 lbs.	15	60
	15 lbs.	8	60
	10 lbs.	8	60
Trapezius
Dumbbell Shrugs	50 lbs.	15	60
	50 lbs.	15	60
	50 lbs.	15	60
Barbell Upright Rows	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	8	60
	30 lbs.	8	60
Shoulders
Front Dumbbell Raises	15 lbs.	15	60
	15 lbs.	15	60
	15 lbs.	15	60
	10 lbs.	8	60
	10 lbs.	8	60
Standing Dumbbell Press	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	15	60
	30 lbs.	8	60
	30 lbs.	8	60
Abs
Crunches	-	25	30
	-	25	30
	-	25	30
Swiss Ball Jackknifes	-	15	30
	-	15	30
	-	15	30
Leg Raises	-	30	30
	-	30	30
	-	30	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Precor Elliptical EF 546 Machine	0 miles	35	-
Brisk Walk	0 miles	30	-

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