DAY 3

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:

jentner on December 23, 2009

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Body Parts:

Back, Lower Back, Trapezius, Thighs, Abs, Shoulders, Calves

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Chinup	-	6	60
	-	6	60
	-	6	60
	-	6	60
Wide-Grip Front Pulldowns	120 lbs.	6	60
	120 lbs.	6	60
	120 lbs.	6	60
	120 lbs.	6	60
Lower Back
Good Mornings	135 lbs.	8	60
	135 lbs.	8	60
	135 lbs.	8	60
	135 lbs.	8	60
Trapezius
Dumbbell Shrugs	65 lbs.	9	60
	65 lbs.	9	60
	65 lbs.	9	60
	65 lbs.	9	60
Thighs
Romanian Deadlift	135 lbs.	8	60
	135 lbs.	8	60
	135 lbs.	8	60
	135 lbs.	8	60
Standing Leg Curls	145 lbs.	8	60
	145 lbs.	8	60
	145 lbs.	8	60
	145 lbs.	8	60
Abs
Pike Walk	-	10	30
	-	10	30
	-	10	30
Back
Lat Pulldown with Neutral Grip	70 lbs.	15	60
	70 lbs.	15	60
Wide-Grip Front Pulldowns	70 lbs.	15	60
	70 lbs.	15	60
Lower Back
Back Extension: Plank Hold with Lift	-	15	60
	-	15	60
Thighs
Leg Curl on Swiss Ball	-	20	60
	-	20	60
Trapezius
Barbell Upright Rows	25 lbs.	15	60
	25 lbs.	15	60
Abs
Medicine Ball V Sit-Ups	-	15	30
	-	15	30
	-	15	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Split Squat	65 lbs.	8	60
	50 lbs.	8	60
	55 lbs.	8	60
	65 lbs.	8	60
Leg Extensions	165 lbs.	8	60
	150 lbs.	8	60
	150 lbs.	8	60
	150 lbs.	8	60
Shoulders
Machine Shoulder Press	110 lbs.	6	60
	110 lbs.	6	60
	110 lbs.	6	60
	110 lbs.	6	60
Calves
Calf Presses	210 lbs.	12	60
	210 lbs.	12	60
	210 lbs.	12	60
	210 lbs.	12	60
Seated Barbell Calf Raises	225 lbs.	12	60
	225 lbs.	12	60
	225 lbs.	12	60
	225 lbs.	12	60
Abs
Crunches	-	12	30
	-	12	30
	-	12	30
Thighs
Lunges with Tubing	-	12	60
	-	12	60
	-	12	60
	-	12	60
Single-Leg Squat	-	15	60
	-	15	60
	-	15	60
	-	15	60
Abs
Dumbbell Side Bends	-	15	30
	-	15	30
Glute Bridge with Abduction	-	12	30
	-	12	30
Medicine Ball Rotations	-	20	30

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