STARTING WORKOUT

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:

Melopes1 on July 09, 2014

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

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
Incline Dumbbell Press	10 lbs.	8	60
	10 lbs.	8	60
	10 lbs.	8	60
	10 lbs.	8	60
Flat Bench Dumbbell Flyes	5 lbs.	19	60
	5 lbs.	19	60
	5 lbs.	19	60
Cable Crossovers	10 lbs.	10	60
	10 lbs.	10	60
Triceps
Machine Triceps Extensions	15 lbs.	8	60
	15 lbs.	8	60
	15 lbs.	8	60
One-Arm Dumbbell Kickbacks	2 lbs.	23	60
	2 lbs.	23	60
	2 lbs.	23	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	45	-

Day 5

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	45 lbs.	10	90
	45 lbs.	10	90
	45 lbs.	10	90
	45 lbs.	10	90
Hack Squats	70 lbs.	10	90
	70 lbs.	10	90
	70 lbs.	10	90
Standing Leg Curls	5 lbs.	22	90
	5 lbs.	22	90
Leg Extensions	20 lbs.	18	90
	20 lbs.	18	90
Calves
Donkey Calf Raises	80 lbs.	10	60
	80 lbs.	10	60
	80 lbs.	10	60
Lower Back
Machine Low Back Extensions	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	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

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