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      FITNESS TIPS FOR 7/2/2002           

Woman's Workout Routine

My name is Michele Burdick; I work as a Master Fitness Specialist at 
US Army bases, and have been in the business of training individuals 
for over fifteen years now.  Almost everyone can benefit form the 
following three day a week routine.  It is an excellent workout plan
for any level athlete.  Please check with your doctor before starting 
any workout program you are not accustomed to.  

Monday- Legs and shoulders - Squat, Smith Machine lunges, single 
leg extensions, leg curls, rear deltoid (shoulder) fly's, lateral raises, 

Wednesday- Back and biceps - Lat pull downs, seated rows, low 
rows, one-arm rows, E-Z bar curls, incline dumbbell curls, crunches.  

Friday- Chest and triceps - Incline dumbbell presses, incline
dumbbell fly's, flat bench dumbbell presses, peck deck, French curls, 
high cable triceps press downs, crunches.

All exercises for the first four-week cycle will be done at 15 reps, 3 
sets. Second four week cycle will be done at 10 reps, 4 sets. Third 
four week cycle will be done at 6 reps, 4 sets.  

Weight used should be heavy enough so that the last rep of each 
set is very difficult.  Proper form is paramount, so use the gym 
mirrors and a spotter to aid in monitoring your form. Remember 
to stretch opposite the contraction after each set.  

Do not neglect your cardiovascular health; indulge yourself with 
cardio exercises you enjoy three  to six days a week in your 
Target Heart Range (60%-85% of your maximum heart range 
(220 - (your age)=maximum heart rate) for a minimum of thirty 
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Neither nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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