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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Rating:
 Unrated
Created By:
dani2889 on January 13, 2010
Comments:
Workout Category:
Strength Training Only
Body Parts:
Abs, Biceps, Calves, Chest, Forearms, Lower Back, Thighs, Triceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Ball Crunches--30
Bicycle Crunches--30
Bridge (Plank)--30
Closed Leg Toe Touches--30
Crunch Twists--30
Crunches--30
Dumbbell Side Bends--30
Flutter Kicks--30
Glute Bridge with Abduction--30
Side Jackknifes--30
Knee to Chest Crunches--30
Bench Knee Tucks--30
Leg Raises--30
Mountain Climbers--30
Negative Crunches--30
Reverse Crunches--30
Roman Chair Oblique Twists--30
Roman Chair Sit-Ups--30
Side Crunches--30
Side-Ups--30
Single-Leg Hip Extension--30
Sit-Ups--30
Swiss Ball Jackknife Rotation--30
Swiss Ball Jackknifes--30
Straight-Arm Side Bridge--30
V Sit-Ups--30
Windshield Wiper--30
Biceps
Concentration Curls--60
Dumbbell Bicep Curls: Single-Leg--60
Single-Arm Preacher Hammer Curl--60
Suicide Curls--60
Zottman Curl--60
Calves
One-Leg Dumbbell Calf Raises--60
Seated Barbell Calf Raises--60
Seated Dumbbell Calf Raises--60
Standing Barbell Calf Raises--60
--60
Standing Calf Raise (no weight)--60
Chest
Pushups: Close-Grip--60
Hindu Pushup--60
Forearms
Dumbbell Reverse Wrist Curls--60
Dumbbell Wrist Curls--60
Lower Back
Back Extension: Ground--60
Back Extension: Plank Hold with Lift--60
Thighs
Squats: Body Weight--60
Barbell Split Squat--60
Thrusters: Body Weight--60
Butt Kick Jumps--60
Dumbbell Bulgarian Split Squat--60
Dumbbell Lunges--60
Dumbbell Split Squats--60
Dumbbell Squats--60
Dumbbell Step Ups--60
Dumbbell Step Ups: Lateral--60
Dumbbell Squat Thrusters--60
Forward Lunges--60
Front Squats--60
Ice Skater--60
Jump Squats: Body Weight--60
Jumps--60
Knee Tuck Jump--60
Leg Extensions--60
Lunge Jump--60
Overhead Dumbbell Lunge--60
Plate Lunge Walk--60
Prisoner Squats--60
Single-Leg Squat--60
Single-Leg Touchdown Squats--60
Split Squat with Front Foot Elevated--60
Barbell Squats--60
Leg Curl on Swiss Ball--60
Squats with Swiss Ball--60
Standing Leg Curls--60
Triceps
Alternating Supine Triceps Extensions--60
Dumbbell Triceps Press--60
One-Arm Dumbbell Extensions--60

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