MALIBUTANS BEACHBODY

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:
 Unrated
Created By:
Malibutan on September 08, 2011
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Back, Biceps, Chest, Shoulders, Triceps, Trapezius, Thighs, Calves, Abs, Forearms
Workout Length:
7 days
Workout Days:
Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday
Description
Train all body parts three times a week

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Wide-Grip Front Pulldowns--60
--60
Biceps
Standing Dumbbell Curls--60
--60
Chest
Dumbbell Bench Press--60
--60
Shoulders
Seated Dumbbell Press--60
--60
Triceps
Dumbbell Lying Triceps Extensions--60
--60
Trapezius
Dumbbell Upright Rows--60
--60
Thighs
Leg Extensions--60
--60
Calves
Standing Calf Raises--60
--60
Abs
Side Crunches--30
Leg Raises--30
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Walk: Incline 3%0 miles0-
Stretching0 miles0-
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows--60
--60
Biceps
Standing Alternate Dumbbell Curls--60
--60
Chest
Incline Dumbbell Press--60
--60
Shoulders
Lateral Dumbbell Raises--60
--60
Triceps
Triceps Cable Pushdowns--60
--60
Thighs
Dumbbell Squats--60
--60
Forearms
Dumbbell Wrist Curls--60
--60
Abs
Crunches--30
Bicycle Crunches--30
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Walk: Incline 3%0 miles0-
Stretching0 miles0-

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