Online Fitness Trainer, Exercise Programs & Workout Routines

GYMAMERICA BASIC WORKOUT FOR WOMEN - PHASE IV

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:
Advanced
Target Gender:
Women
Body Parts:
Shoulders, Biceps, Triceps, Chest, Thighs, Back, Abs
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday
Tags:
power, Sports
Description

Six days a week you'll clock thirty minutes of cardio, then focus on a single muscle group.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press-15120
-12120
-8120
-6120
Front Dumbbell Raises-1530
-1530
-1530
Lateral Dumbbell Raises-1530
-1530
-1530
Rear Cable Raises-1530
-1530
-1530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0 miles30-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Biceps
Seated Hammer Curls-12120
-10120
-6120
-4120
Standing Alternate Dumbbell Curls-15120
-15120
-15120
Triceps
Triceps Cable Pushdowns-12120
-10120
-6120
-4120
Triceps Parallel-Bar Dips-15120
-15120
-15120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Run: Incline 3%0 miles30-

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