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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:

bonehead77 on April 13, 2009

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	12	60
	25 lbs.	12	60
	30 lbs.	12	60
Chest
Dumbbell Alternating Bench on Swiss Ball	20 lbs.	12	60
	25 lbs.	12	60
	30 lbs.	12	60
Shoulders
Lateral Dumbbell Raises	20 lbs.	12	60
	25 lbs.	12	60
	30 lbs.	12	60
Trapezius
Barbell Shrugs	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Triceps
One-Dumbbell Triceps Extensions	20 lbs.	12	60
	25 lbs.	12	60
	30 lbs.	12	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
One-Arm Dumbbell Bent-Over Rows	20 lbs.	12	60
	25 lbs.	12	60
	30 lbs.	12	60
Calves
One-Leg Dumbbell Calf Raises	20 lbs.	12	60
	25 lbs.	12	60
	30 lbs.	12	60
Forearms
Dumbbell Wrist Curls	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
Lower Back
Deadlifts	25 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
Thighs
Dumbbell Lunges	20 lbs.	12	60
	25 lbs.	12	60
	30 lbs.	12	60

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