MY GOALS

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:

susieq115 on May 30, 2015

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Chest Press: Alternating	-	-	60
Flat Bench Dumbbell Flyes	-	-	60
Shoulders
Seated Dumbbell Press	-	-	60
Lateral Dumbbell Raises	-	-	60
Standing Shoulder Pull, External Rotation	-	-	60
Standing Shoulder Pull, Internal Rotation	-	-	60
Back
One-Arm Dumbbell Bent-Over Rows	-	-	60
Reverse Fly	-	-	60
Triceps
One-Dumbbell Triceps Extensions	-	-	60
Standing Dumbbell Two-Arm Triceps Kickback	-	-	60
Biceps
Standing Alternate Dumbbell Curls	-	-	60
Concentration Curls	-	-	60
Forearms
Dumbbell Wrist Curls	-	-	60
Trapezius
Dumbbell Shrugs	-	-	60
Dumbbell Upright Rows	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 3%	0 miles	10	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	-	30
	-	-	30
Reverse Crunches	-	-	30
	-	-	30
Bridge (Plank)	-	-	30
	-	-	30
Side Plank	-	-	30
	-	-	30
Swiss Ball Back Extension	-	-	30
	-	-	30
Lower Back
Deadlifts	-	-	60
	-	-	60
Back Extension: Ground	-	-	60
	-	-	60
Swiss-Ball Reverse Hyperextension	-	-	60
	-	-	60
Abs
Dumbbell Side Bends	-	-	30
	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	3 miles	36	-

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