Online Fitness Trainer, Exercise Programs & Workout Routines

GYMAMERICA BASIC WORKOUT FOR WOMEN - PHASE I

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
GymAmerica
Rating:
 Rating: 5.0/5.0
Created By:
GymAmerica on March 23, 2012
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Abs, Lower Back, Thighs, Chest, Triceps, Biceps, Shoulders
Workout Length:
7 days
Workout Days:
Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday
Tags:
circuit, fat loss
Description

Did you know that weightlifting burns fat and help prevent osteoporosis? Make it part of you routine with this three phase plan. 

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunch Twists-150
Knee to Chest Crunches-150
Side-Ups-100
Lower Back
Back Extension: Plank Hold with Lift-100
Back Extensions-1560
Thighs
Barbell Squats-1230
Chest
Barbell Bench Press-1230
Back
Wide-Grip Front Pulldowns-1030
Triceps
Triceps Cable Pushdowns-1030
Thighs
Leg Extensions-1030
Biceps
Standing Barbell Curls-1030
Thighs
Lying Leg Curls-10120
Barbell Squats-1230
Chest
Barbell Bench Press-1030
Back
Wide-Grip Front Pulldowns-1030
Triceps
Triceps Cable Pushdowns-1030
Thighs
Leg Extensions-1030
Biceps
Standing Barbell Curls-1030
Thighs
Lying Leg Curls-10120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0 miles5-
Cool Down0 miles5-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Cardio Warm Up0 miles5-
220 yard sprint (1/8 mile)0 miles0-
Active Rest - Walk (RPE 1)0 miles1-
220 yard sprint (1/8 mile)0 miles0-
Active Rest - Walk (RPE 1)0 miles1-
440 yard sprint (1/4 mile)0 miles0-
Active Rest - Walk (RPE 1)0 miles2-
440 yard sprint (1/4 mile)0 miles0-
Cool Down0 miles5-

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