GYMAMERICA BIKINI-READY WORKOUT: PHASE II

Use this Workout Plan

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

Users:

5 (Find someone using this workout plan)

Comments:

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Thighs, Chest, Back, Trapezius, Abs

Tags:

fat loss, metabolism boost

Description

This second phase gives you new exercises to work every muscle in your body and improve your cardiovascular fitness. Four days a week, eight weeks total.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Deadlifts	20 lbs.	15	30
Chest
Pushups: One-Arm Medicine Ball	-	15	30
Back
Inverted Row	-	15	30
Trapezius
Medicine Ball Slam	-	20	30
Abs
Mountain Climbers	-	20	120
Thighs
Dumbbell Deadlifts	20 lbs.	15	30
Back
Inverted Row	-	15	30
Chest
Pushups: One-Arm Medicine Ball	-	15	30
Trapezius
Medicine Ball Slam	-	20	30
Abs
Mountain Climbers	-	20	120
Thighs
Dumbbell Deadlifts	20 lbs.	15	30
Back
Inverted Row	-	15	30
Chest
Pushups: One-Arm Medicine Ball	-	15	30
Trapezius
Medicine Ball Slam	-	20	30
Abs
Mountain Climbers	-	20	120

Day 3

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Barbell Front Squat and Pull Up	0 miles	0	-
Incline Alternating Bench and Lateral Step Ups	0 miles	0	-
Hammer Curls and Lying Triceps Extensions	0 miles	0	-

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