This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Body Parts:
Chest, Abs, Thighs, Lower Back, Shoulders, Trapezius, Biceps, Triceps
Workout Routine Sample
Strength Training Exercises | Exercise Weight | Exercise Reps | Rest (sec.) |
Thighs |
Barbell Squats | 75 lbs. | 20 | 120 |
| 95 lbs. | 15 | 120 |
| 115 lbs. | 10 | 120 |
| 115 lbs. | 10 | 120 |
| 155 lbs. | 6 | 120 |
Lower Back |
Deadlifts | 90 lbs. | 15 | 120 |
| 130 lbs. | 12 | 120 |
| 160 lbs. | 10 | 120 |
| 160 lbs. | 10 | 120 |
Thighs |
Lying Leg Curls | 50 lbs. | 10 | 120 |
| 55 lbs. | 8 | 120 |
| 70 lbs. | 6 | 120 |
| 70 lbs. | 6 | 120 |
Dumbbell Lunges | 20 lbs. | 20 | 120 |
| 20 lbs. | 20 | 120 |
| 20 lbs. | 20 | 120 |
| 20 lbs. | 20 | 120 |
Abs |
Reverse Crunches | - | 50 | 30 |
| - | 50 | 30 |
Crunches | - | 50 | 30 |
| - | 50 | 30 |