Online Fitness Trainer, Exercise Programs & Workout Routines

1 MONTH ADVANCED STRENGTH

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:
agapeme2000 on April 17, 2012
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Advanced
Target Gender:
Women
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press50 lbs.860
50 lbs.860
50 lbs.860
50 lbs.860
Flat Bench Dumbbell Flyes10 lbs.1260
10 lbs.1260
10 lbs.1260
Incline Dumbbell Flyes8 lbs.1360
8 lbs.1360
8 lbs.1360
Triceps
Machine Triceps Extensions20 lbs.860
20 lbs.860
20 lbs.860
One-Arm Dumbbell Kickbacks5 lbs.1360
5 lbs.1360
Triceps Bench Dips-960
-960
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles60-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Hack Squats90 lbs.1090
90 lbs.1090
90 lbs.1090
90 lbs.1090
Dumbbell Lunges12 lbs.1090
12 lbs.1090
12 lbs.1090
12 lbs.1090
Standing Leg Curls10 lbs.1290
10 lbs.1290
10 lbs.1290
Leg Extensions30 lbs.1390
30 lbs.1390
Calves
Calf Presses70 lbs.1060
70 lbs.1060
Seated Calf Raises25 lbs.1560
25 lbs.1560
Lower Back
Back Extension: Plank Hold with Lift-1060
-1060
-1060
Abs
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
-2015
Side Crunches-2015
-2515
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running0.000 miles60-

Workout routine comments

No comments have been posted yet.