STRENGTH TRAINING - LEGS AND SHOULDERS

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:

mlnichols on March 18, 2012

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

Thighs, Shoulders, Abs

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Workout Routine Sample

Day 11

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60
Walking Lunges with Dumbbells	8 lbs.	12	60
	8 lbs.	12	60
	8 lbs.	12	60
	8 lbs.	12	60
Shoulders
Lateral Dumbbell Raises	8 lbs.	12	60
	8 lbs.	12	60
	8 lbs.	12	60
	8 lbs.	12	60
Seated Dumbbell Press	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
	10 lbs.	12	60
Lateral Cable Raises	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Thighs
Smith Machine Squats	5 lbs.	48	60
Abs
Windshield Wiper	-	20	30
	-	20	30
	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Brisk Walk	0.000 miles	15	-

Day 12

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Brisk Walk	0.000 miles	35	-

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