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:
Fat-burning
Experience Level:
Intermediate
Body Parts:
Chest, Shoulders, Biceps
Workout Days:
No preference
Workout Routine Sample
Strength Training Exercises | Exercise Weight | Exercise Reps | Exercise Time | Rest (sec.) |
Chest |
Dumbbell Bench Press | 275 lbs. | 2 | - | 60 |
| 275 lbs. | 2 | - | 60 |
| 250 lbs. | 4 | - | 60 |
| 250 lbs. | 4 | - | 60 |
| 225 lbs. | 10 | - | 60 |
| 225 lbs. | 10 | - | 60 |
| 225 lbs. | 10 | - | 60 |
| 225 lbs. | 10 | - | 60 |
| 225 lbs. | 10 | - | 60 |
| 185 lbs. | 10 | - | 60 |
| 185 lbs. | 10 | - | 60 |
| 185 lbs. | 10 | - | 60 |
| 185 lbs. | 10 | - | 60 |
| 185 lbs. | 10 | - | 60 |
Shoulders |
Seated Barbell Front Press | 115 lbs. | 10 | - | 60 |
| 115 lbs. | 10 | - | 60 |
| 115 lbs. | 10 | - | 60 |
| 115 lbs. | 10 | - | 60 |
| 115 lbs. | 10 | - | 60 |
| 95 lbs. | 10 | - | 60 |
| 95 lbs. | 10 | - | 60 |
| 95 lbs. | 10 | - | 60 |
| 95 lbs. | 10 | - | 60 |
| 95 lbs. | 10 | - | 60 |
Biceps |
EZ Curl Bar Curls | 75 lbs. | 10 | - | 60 |
| 75 lbs. | 10 | - | 60 |
| 75 lbs. | 10 | - | 60 |
| 75 lbs. | 10 | - | 60 |
| 75 lbs. | 10 | - | 60 |
| 65 lbs. | 10 | - | 60 |
| 65 lbs. | 10 | - | 60 |
| 65 lbs. | 10 | - | 60 |
| 65 lbs. | 10 | - | 60 |
| 65 lbs. | 10 | - | 60 |