TAKE 2

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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Rating:
 Unrated
Created By:
fifi487 on February 09, 2010
Users:
1 (Find someone using this workout plan)
Comments:
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Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Abs, Lower Back, Thighs, Shoulders, Triceps, Chest

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Abs
Reverse Crunches-100
-100
-100
-100
-100
Bicycle Crunches-100
-100
-100
-100
-100
Bench Knee Tucks-100
-100
-100
Machine Crunches80 lbs.10030
80 lbs.10030
Lower Back
Back Extension: Ground-10120
-10120
-10120
Thighs
Angled Leg Press100 lbs.1060
100 lbs.1060
100 lbs.1060
Leg Extensions50 lbs.1060
60 lbs.1060
70 lbs.1060
Standing Leg Curls40 lbs.1060
50 lbs.1060
60 lbs.1060
Hip Adduction Machine30 lbs.1060
35 lbs.1060
40 lbs.1060
Hip Abduction Machine30 lbs.1060
35 lbs.1060
40 lbs.1060
Lying Leg Curls80 lbs.1060
90 lbs.1060
100 lbs.1060
Shoulders
Machine Lateral Raises25 lbs.1060
30 lbs.1060
35 lbs.1060
Machine Rear Deltoid Extensions30 lbs.1060
40 lbs.1060
50 lbs.1060
Triceps
Machine Triceps Extensions25 lbs.1060
30 lbs.1060
35 lbs.1060
Back
Machine Seated Rows60 lbs.1060
70 lbs.1060
80 lbs.1060
Chest
Machine Incline Chest Press60 lbs.1060
70 lbs.1060
80 lbs.1060
Machine Chest Press40 lbs.1060
50 lbs.1060
60 lbs.1060
Pec Deck Flyes40 lbs.1060
50 lbs.1060
60 lbs.1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles0-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Easy Run0.000 miles0-
Medium Run0.000 miles0-
Easy Run0.000 miles0-

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