4TH QTR 2023

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:
tazj on October 06, 2023
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0 
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Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Thighs, Calves, Back, Abs, Triceps, Biceps, Shoulders, Trapezius, Chest, Forearms

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Exercise
Time		Rest (sec.)
Thighs
Angled Leg Press167 lbs.10-0
167 lbs.10-0
167 lbs.10-0
Leg Extensions15 lbs.12-0
15 lbs.12-0
15 lbs.1200:200
Romanian Deadlift20 lbs.10-0
20 lbs.10-0
20 lbs.10-0
Seated Leg Curls35 lbs.15-0
35 lbs.15-0
35 lbs.15-0
Goblet Squat15 lbs.8-0
15 lbs.8-0
15 lbs.8-0
Hip Abduction Machine30 lbs.10-0
30 lbs.10-0
30 lbs.10-0
Hip Adduction Machine30 lbs.10-0
30 lbs.10-0
30 lbs.10-0
Calves
Seated Calf Raises25 lbs.10-60
25 lbs.10-60
25 lbs.10-60
Back
Cable Chop (Woodchopper)15 lbs.10-60
15 lbs.10-60
15 lbs.10-60
Abs
Machine Crunches15 lbs.8-0
Dumbbell Side Bends10 lbs.8-0
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Recumbent Stationary Bike0 miles80
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Exercise
Time		Rest (sec.)
Back
Machine Pulldown-max-0
Machine Seated Rows-max-0
Face Pull-max-0
Triceps
Machine Triceps Dips-max-0
Machine Triceps Press-max-0
Triceps Cable Pushdowns-max-0
Biceps
Machine Preacher Curls-max-0
Standing Hammer Curls-max-0
Shoulders
Machine Shoulder Press-max-0
Machine Lateral Raises-max-0
Trapezius
Dumbbell Shrugs-max-0
Chest
Machine Chest Press-max-0
Machine Wide Fly-max-0
Forearms
Dumbbell Reverse Wrist Curls-max-0
Dumbbell Wrist Curls-max-0

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