WEIGHT WORKOUT 2

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:

JannaV on April 27, 2010

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Workout Category:

Strength Training Only

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	30 lbs.	20	60
	30 lbs.	20	60
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	20	60
	25 lbs.	20	60
Thighs
Lying Leg Curls	30 lbs.	20	60
	30 lbs.	20	60
Chest
Incline Dumbbell Press	20 lbs.	20	60
	20 lbs.	20	60
Back
Seated Cable Rows	50 lbs.	20	60
	50 lbs.	20	60
Calves
Standing Calf Raises	70 lbs.	20	60
	70 lbs.	20	60
Thighs
Hip Adduction Machine	40 lbs.	20	60
	40 lbs.	20	60
Hip Abduction Machine	40 lbs.	20	60
	40 lbs.	20	60
Back
Lat Pulldown with Neutral Grip	30 lbs.	20	60
	30 lbs.	20	60
Triceps
Reverse-Grip Triceps Extension	30 lbs.	20	60
	30 lbs.	20	60
Abs
Machine Crunches	60 lbs.	20	30
	60 lbs.	20	30
Triceps
Machine Triceps Dips	90 lbs.	20	60
	90 lbs.	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	1.000 miles	7	-

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