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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:

ellemarie0214 on November 02, 2013

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Workout Category:

Strength Training Only

Experience Level:

Beginner

Body Parts:

Thighs, Calves, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	45 lbs.	16	60
	60 lbs.	12	60
	72 lbs.	11	60
Seated Machine Leg Press	132 lbs.	16	60
	144 lbs.	11	60
	144 lbs.	10	60
Calves
Seated Calf Raises	96 lbs.	23	60
	120 lbs.	14	60
	120 lbs.	13	60
Thighs
Lying Leg Curls	72 lbs.	10	60
	72 lbs.	8	60
	72 lbs.	8	60
Hip Abduction Machine	48 lbs.	12	60
	48 lbs.	14	60
	48 lbs.	14	60
Hip Adduction Machine	48 lbs.	16	60
	60 lbs.	9	60
	60 lbs.	8	60
Abs
Windshield Wiper	-	20	30
	-	20	30
	-	20	30
Crunches	-	20	30
	-	20	30
	-	20	30

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