1 MONTH ADVANCED STRENGTH

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:

agapeme2000 on April 17, 2012

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Workout Category:

Strength & Cardio Combined

Experience Level:

Advanced

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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
	50 lbs.	8	60
Flat Bench Dumbbell Flyes	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Incline Dumbbell Flyes	8 lbs.	13	60
	8 lbs.	13	60
	8 lbs.	13	60
Triceps
Machine Triceps Extensions	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
One-Arm Dumbbell Kickbacks	5 lbs.	13	60
	5 lbs.	13	60
Triceps Bench Dips	-	9	60
	-	9	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	60	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Hack Squats	90 lbs.	10	90
	90 lbs.	10	90
	90 lbs.	10	90
	90 lbs.	10	90
Dumbbell Lunges	12 lbs.	10	90
	12 lbs.	10	90
	12 lbs.	10	90
	12 lbs.	10	90
Standing Leg Curls	10 lbs.	12	90
	10 lbs.	12	90
	10 lbs.	12	90
Leg Extensions	30 lbs.	13	90
	30 lbs.	13	90
Calves
Calf Presses	70 lbs.	10	60
	70 lbs.	10	60
Seated Calf Raises	25 lbs.	15	60
	25 lbs.	15	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
	-	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	60	-

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