1 MONTH ADVANCED STRENGHTH AND CARDIO

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

agapeme2000 on April 28, 2012

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Experience Level:

Advanced

Target Gender:

Women

Body Parts:

Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 24

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	55 lbs.	8	60
	55 lbs.	8	60
	55 lbs.	8	60
	55 lbs.	8	60
Flat Bench Dumbbell Flyes	12 lbs.	12	60
	12 lbs.	12	60
	12 lbs.	12	60
Incline Dumbbell Flyes	10 lbs.	13	60
	10 lbs.	13	60
	10 lbs.	13	60
Triceps
Machine Triceps Extensions	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
One-Arm Dumbbell Kickbacks	8 lbs.	13	60
	8 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	0	-

Day 25

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Hack Squats	100 lbs.	10	90
	100 lbs.	10	90
	100 lbs.	10	90
	100 lbs.	10	90
Dumbbell Lunges	15 lbs.	10	90
	15 lbs.	10	90
	15 lbs.	10	90
	15 lbs.	10	90
Standing Leg Curls	15 lbs.	12	90
	15 lbs.	12	90
	15 lbs.	12	90
Leg Extensions	40 lbs.	13	90
	40 lbs.	13	90
Calves
Calf Presses	80 lbs.	10	60
	80 lbs.	10	60
Seated Calf Raises	30 lbs.	15	60
	30 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	0	-

No comments have been posted yet.