FREAKFREELOADER'S BODY SCULPTING FOR WOMEN

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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Rating:
 Rating: 4.5/5.0
Created By:
freakfreeloader on November 15, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Thighs, Back, Chest, Shoulders, Calves, Biceps, Triceps, Abs, Trapezius
Workout Length:
7 days
Workout Days:
Monday, Wednesday, Friday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Squats--60
--60
Stiff-Legged Dumbbell Deadlifts--60
--60
Back
One-Arm Dumbbell Bent-Over Rows--60
--60
Chest
Dumbbell Flyes--60
--60
Shoulders
Standing Dumbbell Press--60
--60
Calves
Standing Calf Raises--60
--60
Biceps
Standing Dumbbell Curls--60
--60
Triceps
One-Dumbbell Triceps Extensions--60
--60
Abs
Leg Raises--30
--30
Crunches--30
--30
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0 miles0-
Stretching0 miles0-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Seated Machine Leg Press--60
--60
Dumbbell Lunges--60
--60
Calves
Standing Calf Raises--60
--60
Trapezius
Dumbbell Upright Rows--60
--60
Back
Close-Grip Pulldowns--60
--60
Biceps
Seated Hammer Curls--60
--60
Triceps
Triceps Cable Pushdowns--60
--60
Chest
Dumbbell Bench Press--60
--60
Abs
Side Crunches--30
--30
Leg Raises--30
--30
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Upright Stationary Bike0 miles0-
Stretching0 miles0-

Workout routine comments

Begin by setting specific and realistic goals. Ideally, set a long term goal and then set a series of short term goals toward the attainment of the long term. About 25% weight lost from a low calorie diet is lean muscle tissue leading to a slower metabolism. Light weights 18-25 reps for increase lean muscle tissue metabolism and aerobic activity to burn fat. Then a monitored ballanced nutritional intake. That is great your going to weight watchers.
 
August 8, 2011 at 10:50am
I have been working out for years. I have noticed over the last year the weight has crept up on me. I have joined weight watchers to help with my eating and portion control. What do I need to do to lose weight with this routine?
 
June 6, 2011 at 9:42pm
To tone and control weight you would do light weights with lots of reps, with 60 seconds of rest inbetween :)
 
May 10, 2011 at 12:22am

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