GYMAMERICA BASIC WORKOUT FOR WOMEN - PHASE III

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:

GymAmerica on March 23, 2012

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Comments:

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Chest, Back, Biceps, Triceps

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

Tags:

total body, fat loss

Description

This phase mixes things up to help break through any plateau.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	-	15	120
	-	15	120
	-	15	120
	-	15	120
Cable Crossovers	-	10	120
	-	10	120
	-	10	120
	-	10	120
Back
Wide Grip Front Chin-Ups	-	15	120
	-	15	120
	-	15	120
	-	15	120
Seated Cable Rows	-	10	120
	-	10	120
	-	10	120
	-	10	120

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 15%	0 miles	60	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Kettlebell Two-Hand Swing	-	25	60
	-	25	60
	-	25	60
	-	25	60
Biceps
Standing Alternate Dumbbell Curls	-	15	120
	-	15	120
	-	15	120
	-	15	120
Triceps
Triceps Parallel-Bar Dips	-	15	120
	-	15	120
	-	15	120
	-	15	120

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0 miles	45	-

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