This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Workout Category:
Strength Training Only
Workout Type:
General Fitness
Experience Level:
Intermediate
Body Parts:
Thighs, Lower Back, Calves
Workout Days:
Tuesday, Friday
Workout Routine Sample
Strength Training Exercises | Exercise Weight | Exercise Reps | Rest (sec.) |
Thighs |
Dumbbell Squats | 25 lbs. | 20 | 5 |
| 25 lbs. | 20 | 5 |
| 25 lbs. | 20 | 5 |
| 25 lbs. | 20 | 5 |
| 25 lbs. | 20 | 5 |
Lower Back |
Deadlifts | 50 lbs. | 10 | 5 |
| 50 lbs. | 10 | 5 |
| 50 lbs. | 10 | 5 |
| 50 lbs. | 10 | 5 |
| 50 lbs. | 10 | 5 |
Calves |
Standing Calf Raises | 10 lbs. | 20 | 5 |
| 10 lbs. | 20 | 5 |
| 10 lbs. | 20 | 5 |
| 10 lbs. | 20 | 5 |
| 10 lbs. | 20 | 5 |
Strength Training Exercises | Exercise Weight | Exercise Reps | Rest (sec.) |
Thighs |
Dumbbell Squats | 25 lbs. | 20 | 5 |
| 25 lbs. | 20 | 5 |
| 25 lbs. | 20 | 5 |
| 25 lbs. | 20 | 5 |
| 25 lbs. | 20 | 5 |
Lower Back |
Deadlifts | 50 lbs. | 10 | 5 |
| 50 lbs. | 10 | 5 |
| 50 lbs. | 10 | 5 |
| 50 lbs. | 10 | 5 |
| 50 lbs. | 10 | 5 |
Calves |
Standing Calf Raises | 10 lbs. | 20 | 5 |
| 10 lbs. | 20 | 5 |
| 10 lbs. | 20 | 5 |
| 10 lbs. | 20 | 5 |
| 10 lbs. | 20 | 5 |