This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Created By:
smdukes on April 19, 2010
Workout Category:
Strength Training Only
Workout Type:
General Fitness
Experience Level:
Target Gender:
Body Parts:
Shoulders, Trapezius, Triceps, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Rest (sec.)
Seated Dumbbell Press20 lbs.860
20 lbs.860
20 lbs.860
Lateral Dumbbell Raises5 lbs.1760
5 lbs.1760
Barbell Upright Rows30 lbs.860
30 lbs.860
Dumbbell Shrugs20 lbs.1460
20 lbs.1460
One-Arm Dumbbell Extensions10 lbs.860
10 lbs.860
10 lbs.860
One-Arm Dumbbell Kickbacks8 lbs.1060
8 lbs.1060
8 lbs.1060
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
Side Crunches-2015

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