Online Fitness Trainer, Exercise Programs & Workout Routines
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:
btvich on May 18, 2017
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Back, Biceps, Triceps, Thighs, Shoulders, Trapezius, Calves, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press25 lbs.860
Back
One-Arm Dumbbell Bent-Over Rows20 lbs.860
Biceps
Standing Barbell Curls35 lbs.860
Triceps
One-Dumbbell Triceps Extensions15 lbs.860
Thighs
Dumbbell Lunges15 lbs.1090
15 lbs.1090
15 lbs.1090
Shoulders
Seated Dumbbell Press15 lbs.860
Trapezius
Barbell Upright Rows30 lbs.860
Calves
Seated Dumbbell Calf Raises10 lbs.1060
Abs
Bench Knee Tucks-1520
-1520
-1520
Crunches-2020
-2020
-2015
Day 3
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Outdoor Running miles30

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