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:
joseph34 on January 25, 2010
Workout Category:
Strength Training Only
Body Parts:
Chest, Back, Lower Back, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Rest (sec.)
Dumbbell Bench Press12 lbs.860
12 lbs.860
12 lbs.860
12 lbs.860
Flat Bench Dumbbell Flyes8 lbs.1060
8 lbs.1060
8 lbs.1060
Cable Crossovers10 lbs.1060
10 lbs.1060
One-Arm Dumbbell Bent-Over Rows10 lbs.860
10 lbs.860
10 lbs.860
10 lbs.860
Wide-Grip Front Pulldowns20 lbs.1260
20 lbs.1260
20 lbs.1260
Cross-Bench Dumbbell Pullovers5 lbs.1860
5 lbs.1860
Lower Back
Back Extension: Plank Hold with Lift-1060
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
Side Crunches-2015

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