Online Fitness Trainer, Exercise Programs & Workout Routines
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:
tazj on April 16, 2023
Users:
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Beginner
Target Gender:
Women
Body Parts:
Thighs, Biceps, Calves, Back, Triceps, Chest

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Exercise
Time
Rest (sec.)
Thighs
Angled Leg Press110 lbs.15-60
110 lbs.15-60
110 lbs.15-60
Leg Extensions15 lbs.12-60
15 lbs.12-60
15 lbs.1200:2060
Romanian Deadlift20 lbs.10-60
20 lbs.10-60
20 lbs.10-60
Seated Leg Curls35 lbs.15-60
35 lbs.15-60
35 lbs.15-60
Goblet Squat15 lbs.8-60
15 lbs.8-60
15 lbs.8-60
Hip Abduction Machine30 lbs.10-60
30 lbs.10-60
30 lbs.10-60
Hip Adduction Machine30 lbs.10-60
30 lbs.10-60
30 lbs.10-60
Biceps
Seated Curls25 lbs.10-60
25 lbs.10-60
25 lbs.10-60
Calves
Seated Calf Raises25 lbs.10-60
25 lbs.10-60
25 lbs.10-60
Back
Cable Chop (Woodchopper)15 lbs.10-60
15 lbs.10-60
15 lbs.10-60
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Recumbent Stationary Bike0.75 miles815
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Exercise
Time
Rest (sec.)
Back
TRX 45 Degree Row-10-0
-10-0
-10-0
Machine Pulldown30 lbs.15-0
30 lbs.15-0
30 lbs.15-0
Machine Seated Rows15 lbs.10-0
15 lbs.10-0
15 lbs.10-0
Triceps
Machine Triceps Press15 lbs.15-0
15 lbs.15-0
15 lbs.15-0
Triceps Cable Pushdowns20 lbs.15-0
20 lbs.15-0
20 lbs.15-0
Chest
Machine Wide Fly15 lbs.8-0
15 lbs.8-0
15 lbs.8-0
Machine Chest Press15 lbs.15-0
15 lbs.15-0
30 lbs.15-0
Biceps
Incline Dumbbell Curls5 lbs.10-0
5 lbs.10-0
5 lbs.10-0
Concentration Curls5 lbs.10-0
5 lbs.10-0
5 lbs.10-0

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