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:
johkab on August 11, 2009
Workout Category:
Strength Training Only
Experience Level:
Target Gender:
Body Parts:
Abs, Lower Back, Thighs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Rest (sec.)
Reverse Crunches-100
Bicycle Crunches-100
Bench Knee Tucks-100
Lower Back
Back Extension: Ground-max120
Angled Leg Press90 lbs.1060
100 lbs.1060
Smith Machine Squats35 lbs.1060
45 lbs.1060
Leg Extensions30 lbs.1060
30 lbs.1060
Lying Leg Curls20 lbs.1060
25 lbs.1060
Hip Adduction Machine25 lbs.1060
30 lbs.1060
Hip Abduction Machine25 lbs.1060
30 lbs.1060
Cardio Training Exercises (definitions)Cardio
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles10-

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