BUILDER

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

mikeellis on February 24, 2010

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Workout Category:

Strength Training Only

Body Parts:

Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps, Forearms

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	20 lbs.	8	60
	20 lbs.	8	60
	20 lbs.	8	60
Flat Bench Dumbbell Flyes	15 lbs.	14	60
	15 lbs.	14	60
	15 lbs.	14	60
Triceps
One-Dumbbell Triceps Extensions	20 lbs.	8	60
	20 lbs.	8	60
One-Arm Dumbbell Kickbacks	5 lbs.	20	60
	5 lbs.	20	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	20 lbs.	10	90
	20 lbs.	10	90
	20 lbs.	10	90
	20 lbs.	10	90
Stiff-Legged Dumbbell Deadlifts	10 lbs.	16	90
	10 lbs.	16	90
Partial Dumbbell Squats	20 lbs.	15	90
	20 lbs.	15	90
Calves
Seated Barbell Calf Raises	45 lbs.	10	60
	45 lbs.	10	60
Lower Back
Back Extension: Ground	-	10	60
	-	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

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