LADYLISA'S PERSONAL WORKOUT PLAN

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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:

LadyLisa4895 on October 03, 2011

Users:

1 (Find someone using this workout plan)

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

Description

For a healthy, long life, and to lower cholesterol. Find a gym and work out 4 - 6 days a week like I do. Do some kind of exercise every day for good heart health and overall great health.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	45 lbs.	12	30
	45 lbs.	12	30
	45 lbs.	12	30
Biceps
Standing Alternate Dumbbell Curls	36 lbs.	10	30
	36 lbs.	10	30
	36 lbs.	10	30
Triceps
Triceps Cable Pushdowns	20 lbs.	10	30
	20 lbs.	10	30
	20 lbs.	10	30
Chest
Pec Deck Flyes	30 lbs.	10	30
	30 lbs.	10	30
	30 lbs.	10	30
Abs
Machine Crunches	60 lbs.	10	30
	60 lbs.	10	30
	60 lbs.	10	30
Triceps
Machine Triceps Extensions	48 lbs.	10	30
	48 lbs.	10	30
	48 lbs.	10	30
Thighs
Hip Abduction Machine	60 lbs.	12	30
	60 lbs.	12	30
	60 lbs.	12	30
Back
Machine Seated Rows	48 lbs.	10	30
	48 lbs.	10	30
	48 lbs.	10	30
Shoulders
Machine Lateral Raises	20 lbs.	10	30
	20 lbs.	10	30
	20 lbs.	10	30
Biceps
Standing Cable Bicep Curls: Alternating	30 lbs.	10	30
	30 lbs.	10	30
	30 lbs.	10	30
Thighs
Hip Adduction Machine	60 lbs.	12	30
	60 lbs.	12	30
	60 lbs.	12	30
Seated Leg Curls	45 lbs.	12	30
	45 lbs.	12	30
	45 lbs.	12	30
Calves
Standing Calf Raises	40 lbs.	12	30
	40 lbs.	12	30
	40 lbs.	12	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	5	-
	0 miles	25	-
	0 miles	5	-
Ab Lounge	0 miles	0	-
ab circle pro	0 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	30 lbs.	10	30
	30 lbs.	10	30
	30 lbs.	10	30
Biceps
Standing Alternate Dumbbell Curls	36 lbs.	10	30
	36 lbs.	10	30
	36 lbs.	10	30
Triceps
Triceps Cable Pushdowns	20 lbs.	10	30
	20 lbs.	10	30
	20 lbs.	10	30
Chest
Pec Deck Flyes	30 lbs.	10	30
	30 lbs.	10	30
	30 lbs.	10	30
Abs
Machine Crunches	60 lbs.	10	30
	60 lbs.	10	30
	60 lbs.	10	30
Triceps
Machine Triceps Extensions	48 lbs.	10	30
	48 lbs.	10	30
	48 lbs.	10	30
Thighs
Hip Abduction Machine	60 lbs.	10	30
	60 lbs.	10	30
	60 lbs.	10	30
Back
Machine Seated Rows	48 lbs.	10	30
	48 lbs.	10	30
	48 lbs.	10	30
Shoulders
Machine Lateral Raises	20 lbs.	10	30
	20 lbs.	10	30
	20 lbs.	10	30
Biceps
Standing Cable Bicep Curls: Alternating	30 lbs.	10	30
	30 lbs.	10	30
	30 lbs.	10	30
Thighs
Hip Adduction Machine	60 lbs.	10	30
	60 lbs.	10	30
	60 lbs.	10	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	45	-
Ab Lounge	0 miles	0	-
ab circle pro	0 miles	0	-

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LADYLISA'S PERSONAL WORKOUT PLAN

Workout Routine Sample

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