SOFIA!

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

iamthewalrus93 on April 18, 2010

Users:

81 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Toning

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

Tags:

gym teacher forced us to do this

Description

Um. My gym teacher told me to do this so...yeah.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	40 lbs.	8	60
	40 lbs.	8	60
Flat Bench Dumbbell Flyes	10 lbs.	10	60
	10 lbs.	10	60
Back
One-Arm Dumbbell Bent-Over Rows	15 lbs.	8	60
	15 lbs.	8	60
Wide-Grip Front Pulldowns	25 lbs.	13	60
	25 lbs.	13	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Seated Dumbbell Press	10 lbs.	8	60
	10 lbs.	8	60
Trapezius
Barbell Upright Rows	20 lbs.	8	60
	20 lbs.	8	60
Triceps
One-Arm Dumbbell Extensions	5 lbs.	8	60
	5 lbs.	8	60
	5 lbs.	8	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

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