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 & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Intermediate
Body Parts:
Thighs, Lower Back, Calves, Abs
Workout Routine Sample
Strength Training Exercises | Exercise Weight | Exercise Reps | Rest (sec.) |
Thighs |
Barbell Squats | 75 lbs. | 5 | 60 |
| 100 lbs. | 5 | 60 |
| 125 lbs. | 5 | 60 |
| 150 lbs. | 5 | 60 |
| 175 lbs. | 5 | 60 |
Lower Back |
Deadlifts | 45 lbs. | 5 | 60 |
| 55 lbs. | 5 | 60 |
| 65 lbs. | 5 | 60 |
| 75 lbs. | 5 | 60 |
| 85 lbs. | 5 | 60 |
Calves |
Seated Calf Raises | 140 lbs. | 5 | 60 |
| 140 lbs. | 5 | 60 |
| 140 lbs. | 5 | 60 |
| 140 lbs. | 5 | 60 |
| 140 lbs. | 5 | 60 |
Abs |
Leg Raises | - | 10 | 30 |
| - | 10 | 30 |
| - | 10 | 30 |
| - | 10 | 30 |
| - | 10 | 30 |
Incline Sit-Ups | - | 20 | 30 |
| - | 20 | 30 |
| - | 20 | 30 |