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:
kbake10 on April 19, 2010
Workout Category:
Strength Training Only
Experience Level:
Target Gender:
Body Parts:
Chest, Back, Lower Back, Abs

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Rest (sec.)
Incline Barbell Press75 lbs.860
75 lbs.860
75 lbs.860
75 lbs.860
Flat Bench Dumbbell Flyes20 lbs.1460
20 lbs.1460
20 lbs.1460
Incline Dumbbell Flyes15 lbs.1660
15 lbs.1660
15 lbs.1660
One-Arm Dumbbell Bent-Over Rows25 lbs.860
25 lbs.860
25 lbs.860
25 lbs.860
Reverse-Grip Bent-Over Barbell Rows30 lbs.1360
30 lbs.1360
30 lbs.1360
Machine Pullovers30 lbs.1560
30 lbs.1560
30 lbs.1560
Lower Back
Machine Low Back Extensions70 lbs.1060
70 lbs.1060
70 lbs.1060
Hanging Leg Raises-1025
Hanging Knee Tucks-2025
Flutter Kicks-2020
Incline Sit-Ups-2020
Bicycle Crunches-2015
Side Crunches-2015

Workout routine comments

nice and works in with school too
April 19, 2010 at 11:40am

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.