Online Fitness Trainer, Exercise Programs & Workout Routines

STARTING WORKOUT

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:
Melopes1 on July 09, 2014
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press10 lbs.860
10 lbs.860
10 lbs.860
10 lbs.860
Flat Bench Dumbbell Flyes5 lbs.1960
5 lbs.1960
5 lbs.1960
Cable Crossovers10 lbs.1060
10 lbs.1060
Triceps
Machine Triceps Extensions15 lbs.860
15 lbs.860
15 lbs.860
One-Arm Dumbbell Kickbacks2 lbs.2360
2 lbs.2360
2 lbs.2360
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 miles45-
Day 5
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats45 lbs.1090
45 lbs.1090
45 lbs.1090
45 lbs.1090
Hack Squats70 lbs.1090
70 lbs.1090
70 lbs.1090
Standing Leg Curls5 lbs.2290
5 lbs.2290
Leg Extensions20 lbs.1890
20 lbs.1890
Calves
Donkey Calf Raises80 lbs.1060
80 lbs.1060
80 lbs.1060
Lower Back
Machine Low Back Extensions30 lbs.1060
30 lbs.1060
30 lbs.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

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