BACKS AND BIS 1

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:

hilary.candace on October 25, 2013

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Chest, Triceps, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	80 lbs.	8	60
	80 lbs.	8	60
	80 lbs.	8	60
	80 lbs.	8	60
Flat Bench Dumbbell Flyes	15 lbs.	13	60
	15 lbs.	13	60
	15 lbs.	13	60
Cable Crossovers	20 lbs.	13	60
	20 lbs.	13	60
	20 lbs.	13	60
Triceps
Lying Triceps Extensions	30 lbs.	8	60
	30 lbs.	8	60
	30 lbs.	8	60
Triceps Cable Pushdowns	25 lbs.	10	60
	25 lbs.	10	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

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