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 Training Only
Workout Type:
General Fitness
Experience Level:
Beginner
Body Parts:
Chest, Back, Thighs, Biceps, Triceps, Abs
Description
Biceps: 10 x 10 x 5; 20 x 10 x 5
Triceps: 20 x 20 x 5; 30 x 20 x 5
Chest Press: 20 x 20 x 5
Lat. Pull Down: 20 x 20 x 10; 30 x 10 x 10
Leg Press: 60 x 20 x 2; 80 x 20 x 5; 100 x 20 x 2
Abd. Crunches: 50 x 20 x 2; 60 x 20 x 5; 70 x 20 x 2
80 x 20 x 3; 90 x 20 x 3; 100 x 20 x 3; 110 x 20 x 3
Abd. Side Bends: 20 x 20 x 6; 30 x 20 x 6; 60 x 50 x 2
Med. Ball Rotation: 20 x 5 = 100
Jumping Jacks: 5 mins
Workout Routine Sample
Strength Training Exercises | Exercise Weight | Exercise Reps | Rest (sec.) |
Chest |
Machine Incline Chest Press | 20 lbs. | 20 | 60 |
| 20 lbs. | 20 | 60 |
| 20 lbs. | 20 | 60 |
| 20 lbs. | 20 | 60 |
| 20 lbs. | 20 | 60 |
Back |
Wide-Grip Front Pulldowns | 20 lbs. | 20 | 60 |
| 20 lbs. | 20 | 60 |
| 20 lbs. | 20 | 60 |
| 20 lbs. | 20 | 60 |
| 20 lbs. | 20 | 60 |
| 30 lbs. | 10 | 60 |
| 30 lbs. | 10 | 60 |
| 30 lbs. | 10 | 60 |
| 30 lbs. | 10 | 60 |
| 30 lbs. | 10 | 60 |
| 30 lbs. | 10 | 60 |
| 30 lbs. | 10 | 60 |
| 30 lbs. | 10 | 60 |
| 30 lbs. | 10 | 60 |
| 30 lbs. | 10 | 60 |
| 20 lbs. | 20 | 60 |
| 20 lbs. | 20 | 60 |
| 20 lbs. | 20 | 60 |
| 20 lbs. | 20 | 60 |
| 20 lbs. | 20 | 60 |
Thighs |
Seated Machine Leg Press | 60 lbs. | 20 | 60 |
| 60 lbs. | 20 | 60 |
| 80 lbs. | 20 | 60 |
| 80 lbs. | 20 | 60 |
| 80 lbs. | 20 | 60 |
| 80 lbs. | 20 | 60 |
| 80 lbs. | 20 | 60 |
| 100 lbs. | 20 | 60 |
| 100 lbs. | 20 | 60 |
Biceps |
Seated Curls | 20 lbs. | 10 | 60 |
| 20 lbs. | 10 | 60 |
| 20 lbs. | 10 | 60 |
| 20 lbs. | 10 | 60 |
| 20 lbs. | 10 | 60 |
| 10 lbs. | 10 | 60 |
| 10 lbs. | 10 | 60 |
| 10 lbs. | 10 | 60 |
| 10 lbs. | 10 | 60 |
| 10 lbs. | 10 | 60 |
Triceps |
Machine Triceps Extensions | 20 lbs. | 20 | 60 |
| 20 lbs. | 20 | 60 |
| 20 lbs. | 20 | 60 |
| 20 lbs. | 20 | 60 |
| 30 lbs. | 20 | 60 |
| 30 lbs. | 20 | 60 |
| 30 lbs. | 20 | 60 |
| 30 lbs. | 20 | 60 |
| 30 lbs. | 20 | 60 |
| 20 lbs. | 20 | 60 |
Abs |
Machine Crunches | 50 lbs. | 20 | 30 |
| 60 lbs. | 20 | 30 |
| 60 lbs. | 20 | 30 |
| 60 lbs. | 20 | 30 |
| 60 lbs. | 20 | 30 |
| 60 lbs. | 20 | 30 |
| 70 lbs. | 20 | 30 |
| 70 lbs. | 20 | 30 |
| 90 lbs. | 20 | 30 |
| 90 lbs. | 20 | 30 |
| 90 lbs. | 20 | 30 |
| 80 lbs. | 20 | 30 |
| 100 lbs. | 20 | 30 |
| 100 lbs. | 20 | 30 |
| 100 lbs. | 20 | 30 |
| 110 lbs. | 20 | 30 |
| 110 lbs. | 20 | 30 |
| 110 lbs. | 20 | 30 |
| 50 lbs. | 20 | 30 |
| 80 lbs. | 20 | 30 |
| 80 lbs. | 20 | 30 |
Medicine Ball Rotations | - | 20 | 30 |
| - | 20 | 30 |
| - | 20 | 30 |
| - | 20 | 30 |
| - | 20 | 30 |
Machine Side Crunches | - | 25 | 30 |
| - | 25 | 30 |
| - | 25 | 30 |
| - | 25 | 30 |
| - | 25 | 30 |
| - | 25 | 30 |
| - | 25 | 30 |
| - | 25 | 30 |
| - | 25 | 30 |
| - | 25 | 30 |
| - | 25 | 30 |
| - | 25 | 30 |
| - | 20 | 30 |
| - | 20 | 30 |