WORKOUG

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:

btvich on May 18, 2017

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Workout Category:

Strength & Cardio Combined

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	25 lbs.	8	60
Back
One-Arm Dumbbell Bent-Over Rows	20 lbs.	8	60
Biceps
Standing Barbell Curls	35 lbs.	8	60
Triceps
One-Dumbbell Triceps Extensions	15 lbs.	8	60
Thighs
Dumbbell Lunges	15 lbs.	10	90
	15 lbs.	10	90
	15 lbs.	10	90
Shoulders
Seated Dumbbell Press	15 lbs.	8	60
Trapezius
Barbell Upright Rows	30 lbs.	8	60
Calves
Seated Dumbbell Calf Raises	10 lbs.	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

Day 3

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	miles	30

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