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.

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Created By:

GymAmerica on March 23, 2012

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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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	-	15	120
	-	12	120
	-	8	120
	-	6	120
Front Dumbbell Raises	-	15	30
	-	15	30
	-	15	30
Lateral Dumbbell Raises	-	15	30
	-	15	30
	-	15	30
Rear Cable Raises	-	15	30
	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	0 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Seated Hammer Curls	-	12	120
	-	10	120
	-	6	120
	-	4	120
Standing Alternate Dumbbell Curls	-	15	120
	-	15	120
	-	15	120
Triceps
Triceps Cable Pushdowns	-	12	120
	-	10	120
	-	6	120
	-	4	120
Triceps Parallel-Bar Dips	-	15	120
	-	15	120
	-	15	120

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Run: Incline 3%	0 miles	30	-

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