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:
Patricknoel on November 15, 2022
Workout Category:
Strength Training Only
Workout Type:
General Fitness
Experience Level:
Target Gender:
Body Parts:
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Rest (sec.)
Barbell Bench Press115 lbs.120
120 lbs.100
125 lbs.80
130 lbs.60
Incline Barbell Press80 lbs.120
85 lbs.100
90 lbs.80
95 lbs.60
Decline Barbell Press100 lbs.120
110 lbs.100
115 lbs.80
120 lbs.60
Flat Bench Dumbbell Flyes10 lbs.120
15 lbs.100
20 lbs.80
25 lbs.60
Incline Dumbbell Flyes5 lbs.120
10 lbs.100
15 lbs.80
20 lbs.60
Cardio Training Exercises (definitions)Cardio
Rest (sec.)
Brisk Walk0 miles00

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