Online Fitness Trainer, Exercise Programs & Workout Routines

STRENGHT & CARDIO - SPECIALTY W/O ARMS

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:
nazanin5 on May 12, 2013
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Back, Lower Back, Abs, Thighs, Calves
Workout Length:
7 days
Workout Days:
Monday, Wednesday, Friday
Tags:
womwn, weight lost, cardio, toning, strenght
Description

Toning and weight lost for women who don't want bulky muscles specially in arms and shoulders.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Flat Bench Dumbbell Flyes-1260
-1260
-1260
Dumbbell Chest Press: Alternating-1260
-1260
-1260
Pushups: Kneeling-1260
-1260
-1260
Back
Standing Cable Rows: One-Arm-1260
-1260
-1260
Inverted Row-1260
-1260
-1260
Dumbbell Row-1260
-1260
-1260
Close-Grip Pulldowns-1260
-1260
-1260
Lower Back
Back Extension: Plank Hold with Lift-2060
-2060
-2060
Back Extensions-1260
-1260
-1260
Abs
Hanging Leg Raises-1530
-1530
Hanging Knee Tucks-1530
-1530
Flutter Kicks-7030
-7030
Crunches-7030
-7030
Bicycle Crunches-7030
-7030
Side Crunches-2530
-2530
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Walk: Incline 10%0 miles20-
Day 3
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Speedwalking0 miles60-

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