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
Experience Level:
Intermediate
Body Parts:
Chest, Shoulders, Triceps, Lower Back, Thighs, Biceps
Workout Routine Sample
Strength Training Exercises | Exercise Weight | Exercise Reps | Rest (sec.) |
Lower Back |
Deadlifts | 240 lbs. | 10 | 60 |
| 300 lbs. | 5 | 60 |
| 310 lbs. | 3 | 60 |
| 320 lbs. | 1 | 60 |
| 330 lbs. | 3 | 60 |
Thighs |
Barbell Squats | 205 lbs. | 10 | 60 |
| 315 lbs. | 5 | 60 |
| 325 lbs. | 3 | 60 |
| 335 lbs. | 1 | 60 |
| 335 lbs. | 3 | 60 |
Back |
Wide-Grip Front Pulldowns | 200 lbs. | 12 | 60 |
| 200 lbs. | 12 | 60 |
| 200 lbs. | 12 | 60 |
Biceps |
EZ Curl Bar Curls | 65 lbs. | 8 | 60 |
| 65 lbs. | 8 | 60 |
| 65 lbs. | 8 | 60 |