This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Workout Category:
Strength Training Only
Experience Level:
Beginner
Body Parts:
Lower Back, Thighs, Calves
Workout Routine Sample
Strength Training Exercises | Exercise Weight | Exercise Reps | Rest (sec.) |
Lower Back |
Deadlifts | 115 lbs. | 10 | 60 |
| 115 lbs. | 10 | 60 |
| 125 lbs. | 10 | 60 |
| 135 lbs. | 10 | 60 |
| 145 lbs. | 10 | 60 |
Thighs |
Box Jumps | - | 10 | 60 |
| - | 15 | 60 |
| - | 20 | 60 |
| - | 20 | 60 |
| - | 15 | 60 |
Barbell Squats | 115 lbs. | 10 | 60 |
| 115 lbs. | 10 | 60 |
| 125 lbs. | 10 | 60 |
| 135 lbs. | 10 | 60 |
| 135 lbs. | 10 | 60 |
Calves |
Seated Calf Raises | 90 lbs. | 10 | 60 |
| 115 lbs. | 10 | 60 |
| 115 lbs. | 10 | 60 |
| 125 lbs. | 10 | 60 |
| 135 lbs. | 10 | 60 |
Back |
Cable Chop (Woodchopper) | 80 lbs. | 10 | 60 |
| 90 lbs. | 10 | 60 |
| 90 lbs. | 10 | 60 |
| 100 lbs. | 10 | 60 |
| 100 lbs. | 10 | 60 |
Chinup | - | 8 | 60 |
| - | 10 | 60 |
| - | 10 | 60 |
| - | 10 | 60 |
Wide-Grip Front Pulldowns | 120 lbs. | 10 | 60 |
| 130 lbs. | 10 | 60 |
| 130 lbs. | 10 | 60 |
| 130 lbs. | 10 | 60 |
| 140 lbs. | 10 | 60 |