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:
sergy on June 16, 2010
Workout Category:
Strength Training Only
Workout Type:
Experience Level:
Target Gender:
Body Parts:
Back, Biceps, Forearms, Abs

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Workout Routine Sample

Day 2
Strength Training ExercisesExercise
Rest (sec.)
One-Arm Dumbbell Bent-Over Rows55 lbs.860
55 lbs.860
55 lbs.860
55 lbs.860
Wide-Grip Front Pulldowns125 lbs.1060
125 lbs.1060
125 lbs.1060
Machine Pullovers70 lbs.1160
70 lbs.1160
70 lbs.1160
Standing Barbell Curls75 lbs.860
75 lbs.860
75 lbs.860
Incline Dumbbell Curls20 lbs.1560
20 lbs.1560
Standing Barbell Reverse Curls40 lbs.1360
40 lbs.1360
Barbell Wrist Curls65 lbs.1060
65 lbs.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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