Online Fitness Trainer, Exercise Programs & Workout Routines

1 MONTH ADVANCED STRENGHTH AND CARDIO

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:
agapeme2000 on April 28, 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

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Workout Routine Sample

Day 24
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press55 lbs.860
55 lbs.860
55 lbs.860
55 lbs.860
Flat Bench Dumbbell Flyes12 lbs.1260
12 lbs.1260
12 lbs.1260
Incline Dumbbell Flyes10 lbs.1360
10 lbs.1360
10 lbs.1360
Triceps
Machine Triceps Extensions25 lbs.860
25 lbs.860
25 lbs.860
One-Arm Dumbbell Kickbacks8 lbs.1360
8 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 miles0-
Day 25
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Hack Squats100 lbs.1090
100 lbs.1090
100 lbs.1090
100 lbs.1090
Dumbbell Lunges15 lbs.1090
15 lbs.1090
15 lbs.1090
15 lbs.1090
Standing Leg Curls15 lbs.1290
15 lbs.1290
15 lbs.1290
Leg Extensions40 lbs.1390
40 lbs.1390
Calves
Calf Presses80 lbs.1060
80 lbs.1060
Seated Calf Raises30 lbs.1560
30 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 miles0-

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