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:
bzakattack10 on March 17, 2010
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps, Forearms

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Rest (sec.)
Dumbbell Bench Press55 lbs.860
55 lbs.860
55 lbs.860
55 lbs.860
Flat Bench Dumbbell Flyes35 lbs.1260
35 lbs.1260
35 lbs.1260
Incline Dumbbell Flyes30 lbs.1160
30 lbs.1160
30 lbs.1160
Close-Grip Pulldowns110 lbs.860
110 lbs.860
110 lbs.860
110 lbs.860
Bent-Over Barbell Rows65 lbs.1060
65 lbs.1060
65 lbs.1060
Machine Pullovers60 lbs.1060
60 lbs.1060
60 lbs.1060
Lower Back
Machine Low Back Extensions110 lbs.1060
110 lbs.1060
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
Side Crunches-2015
Day 2
Cardio Training Exercises (definitions)Cardio
Rest (sec.)
Outdoor Running0.000 miles45-

Workout routine comments

No comments have been posted yet.

Follow Us

Explore FitClick
Browse this section for quick links to our workout routines and other popular workout and fitness features. From exercise programs to calories burned data, FitClick has the content you need to lead a healthy life. Find a workout routine, fitness program and more at your source for fitness information.
We have updated our Privacy Policy, effective May 25, 2018. We have done this in preparation for the EU's new data privacy law, the General Data Protection Regulation (GDPR). Please take the time to review our updated documentation by clicking on the Privacy Policy link at the bottom of this page. By continuing to use this service on or after May 25, 2018, you agree to our updated Privacy Policy.