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 & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Intermediate
Body Parts:
Triceps, Biceps, Shoulders, Back, Thighs, Calves
Workout Routine Sample
Strength Training Exercises | Exercise Weight | Exercise Reps | Rest (sec.) |
Triceps |
Triceps Cable Pushdowns | 45 lbs. | 10 | 60 |
| 50 lbs. | 10 | 60 |
| 55 lbs. | 10 | 60 |
| 55 lbs. | 10 | 60 |
| 55 lbs. | 10 | 60 |
| 50 lbs. | 10 | 60 |
| 45 lbs. | 10 | 60 |
Biceps |
Cable Curls | 45 lbs. | 10 | 60 |
| 50 lbs. | 10 | 60 |
| 55 lbs. | 10 | 60 |
| 55 lbs. | 10 | 60 |
| 55 lbs. | 10 | 60 |
| 50 lbs. | 10 | 60 |
| 45 lbs. | 10 | 60 |
Standing Barbell Reverse Curls | 40 lbs. | 10 | 60 |
| 45 lbs. | 10 | 60 |
| 50 lbs. | 10 | 60 |
| 50 lbs. | 10 | 60 |
| 50 lbs. | 10 | 60 |
| 45 lbs. | 10 | 60 |
| 40 lbs. | 10 | 60 |
Shoulders |
Cross-Body Cable Raises | 30 lbs. | 10 | 60 |
| 40 lbs. | 10 | 60 |
| 50 lbs. | 10 | 60 |
| 50 lbs. | 10 | 60 |
| 50 lbs. | 10 | 60 |
| 40 lbs. | 10 | 60 |
| 30 lbs. | 10 | 60 |
Back |
Lat Pulldown with Neutral Grip | 65 lbs. | 10 | 60 |
| 70 lbs. | 10 | 60 |
| 75 lbs. | 10 | 60 |
| 75 lbs. | 10 | 60 |
| 75 lbs. | 75 | 60 |
| 70 lbs. | 10 | 60 |
| 65 lbs. | 10 | 60 |
Seated Cable Rows | 65 lbs. | 10 | 60 |
| 70 lbs. | 10 | 60 |
| 75 lbs. | 10 | 60 |
| 75 lbs. | 10 | 60 |
| 75 lbs. | 10 | 60 |
| 70 lbs. | 10 | 60 |
| 65 lbs. | 10 | 60 |
Machine Seated Rows | 65 lbs. | 10 | 60 |
| 70 lbs. | 10 | 60 |
| 75 lbs. | 10 | 60 |
| 75 lbs. | 10 | 60 |
| 75 lbs. | 10 | 60 |
| 70 lbs. | 10 | 60 |
| 65 lbs. | 10 | 60 |
Thighs |
Leg Extensions | 70 lbs. | 10 | 60 |
| 75 lbs. | 10 | 60 |
| 80 lbs. | 10 | 60 |
| 80 lbs. | 10 | 60 |
| 80 lbs. | 10 | 60 |
| 75 lbs. | 10 | 60 |
| 70 lbs. | 10 | 60 |
Seated Leg Curls | 65 lbs. | 10 | 60 |
| 70 lbs. | 10 | 60 |
| 75 lbs. | 10 | 60 |
| 75 lbs. | 10 | 60 |
| 75 lbs. | 10 | 60 |
| 70 lbs. | 10 | 60 |
| 65 lbs. | 10 | 60 |
Seated Machine Leg Press | 165 lbs. | 10 | 60 |
| 170 lbs. | 10 | 60 |
| 175 lbs. | 10 | 60 |
| 175 lbs. | 10 | 60 |
| 175 lbs. | 10 | 60 |
| 170 lbs. | 10 | 60 |
| 165 lbs. | 10 | 60 |
Calves |
Seated Calf Raises | 165 lbs. | 10 | 60 |
| 170 lbs. | 10 | 60 |
| 175 lbs. | 10 | 60 |
| 175 lbs. | 10 | 60 |
| 175 lbs. | 10 | 60 |
| 170 lbs. | 10 | 60 |
| 165 lbs. | 10 | 60 |