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:
leanstud on September 11, 2009
Workout Category:
Strength & Cardio Combined
Experience Level:
Target Gender:
Body Parts:
Chest, Thighs, Back, Biceps, Triceps, Abs, Calves, Forearms, Lower Back, Shoulders, Trapezius

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Rest (sec.)
Barbell Bench Press25 lbs.1260
25 lbs.1060
25 lbs.860
Smith Machine Squats95 lbs.1290
105 lbs.1090
115 lbs.890
Wide-Grip Front Pulldowns15 lbs.1260
15 lbs.1060
15 lbs.860
Standing Barbell Curls20 lbs.1260
20 lbs.1060
Triceps Cable Pushdowns10 lbs.1260
10 lbs.1060
Bench Knee Tucks-1530
Bicycle Crunches--30
Cable Crunches--30
Crunch Twists--30
Glute Bridge with Abduction--30
Glute-Hamstring Hyperextensions--30
Hanging Knee Tucks--30
Hanging Knees-to-Elbows--30
Incline Sit-Ups--30
Knee to Chest Crunches--30
Bench Knee Tucks--30
Knee-Up Crunches--30
Machine Crunches--30
Machine Side Twists--30
Negative Crunches--30
Reverse Crunches--30
Roman Chair Oblique Twists--30
Roman Chair Sit-Ups--30
Weighted Crunch--30
Barbell Pressing Snatch Balance--60
Bent Over Row with Back Extension--60
Bent-Over Barbell Rows--60
Clean with Front Squat--60
Close-Grip Pulldowns--60
Cross-Bench Dumbbell Pullovers--60
Dumbbell Pullovers--60
Dumbbell Snatch--60
Face Pull--60
Inverted Row--60
Lat Pulldown with Neutral Grip--60
Machine Pullovers--60
Machine Seated Rows--60
Pull Up with Neutral Grip--60
Pull Ups with L-Sit--60
Reverse Fly--60
Seated Cable Pulldowns--60
Seated Cable Rows--60
Standing Cable Extensions--60
Standing Cable Extensions: Alternating--60
Standing Cable Extensions: One-Arm--60
Standing Cable Pulldowns--60
Standing Cable Pulldowns: Alternating--60
Standing Cable Rows: Alternating--60
Standing Cable Rows: One-Arm--60
Standing Dumbbell Rows--60
Standing Dumbbell Rows: Alternating--60
Standing Dumbbell Rows: One-Arm--60
T-Bar Rows--60
Wide Grip Front Chin-Ups--60
Wide-Grip Front Pulldowns--60
Barbell Preacher Curls--60
Cable Curls--60
Concentration Curls--60
Incline Dumbbell Curls--60
Machine Preacher Curls--60
Prone Dumbbell Curl--60
Seated Cable Curls: Alternating--60
Seated Hammer Curls--60
Single-Arm Preacher Hammer Curl--60
Single-Arm Standing Cable Curl--60
Standing Alternate Dumbbell Curls--60
Standing Barbell Curls--60
Standing Barbell Reverse Curls--60
Standing Cable Bicep Curls: Alternating--60
Standing Dumbbell Curls--60
Standing Dumbbell Reverse Curls--60
Suicide Curls--60
Zottman Curl--60
Calf Presses--60
Donkey Calf Raises--60
Seated Barbell Calf Raises--60
Seated Calf Raises--60
Standing Barbell Calf Raises--60
Standing Calf Raises--60
Barbell Bench Press--60
Barbell Bench Press: Speed--60
Barbell Pin Press--60
Cable Crossovers--60
Pushups: Close-Grip--60
Decline Barbell Press--60
Dumbbell Bench Press--60
Dumbbell Bench Press: Speed--60
Dumbbell Chest Press: Alternating--60
Dumbbell Flyes--60
Incline Dumbbell Press: Speed--60
Incline Barbell Bench Press: Speed--60
Incline Barbell Press--60
Incline Dumbbell Flyes--60
Incline Dumbbell Press--60
Machine Chest Press--60
Machine Incline Chest Press--60
Pec Deck Flyes--60
Pushup Hold--60
Incline Pushups: Hands on Bench--60
Seated Cable Chest Press--60
Seated Cable Press: Alternating--60
Seated Cable Press: One-Arm--60
Standing Cable Chest Press--60
Pushups: Wide-Grip--60
Barbell Reverse Wrist Curls--60
Barbell Wrist Curls--60
Dumbbell Reverse Wrist Curls--60
Dumbbell Wrist Curls--60
Weight Roll-Ups--60
Lower Back
Back Extensions--60
Good Mornings--60
Machine Low Back Extensions--60
30 Degree Dumbbell Raises--60
Barbell Push Press--60
Barbell Snatch-Grip, External Rotation--60
Cross-Body Cable Raises--60
Decline or Braced Dumbbell Row--60
Dumbbell Cross Punch--60
Dumbbell Shoulder Press, Staggered Stance--60
Dumbbell Shoulder Press on Swiss Ball--60
Front Cable Raises--60
Front Dumbbell Raises--60
Lateral Cable Raises--60
Lateral Dumbbell Raises--60
Machine Lateral Raises--60
Machine Rear Deltoid Extensions--60
Machine Shoulder Press--60
Rear Cable Raises--60
Rear Dumbbell Raises--60
Rear Dumbbell Raises, Thumbs Pointing Out--60
Reverse Rear Dumbbell Raises--60
Seated Alternating Dumbbell Scaption--60
Seated Barbell Front Press--60
Seated Dumbbell Press--60
Shoulder Press Pushup--60
Standing Barbell Press--60
Standing Cable, External Rotation--60
Standing Dumbbell Flyes--60
Standing Dumbbell Press--60
Standing Shoulder Press, Single-Leg--60
Standing Shoulder Pull, External Rotation--60
Standing Shoulder Pull, Internal Rotation--60
Twisting Dumbbell Shoulder Press--60
Angled Leg Press--60
Angled Leg Press (toes pointed in)--60
Angled Leg Press (toes pointed out)--60
Barbell Lunges--60
Barbell Lunges: Lateral--60
Barbell Split Squat--60
Dumbbell Lunges--60
Dumbbell Squats--60
Forward Lunges--60
Front Squats--60
Hip Abduction Machine--60
Hip Adduction Machine--60
Leg Extensions--60
Smith Machine Front Squats--60
Smith Machine Squats--60
Barbell Squats--60
Standing Leg Curls--60
Standing Leg Press--60
Step Ups: Barbell--60
Barbell Shrugs--60
Barbell Upright Rows--60
Dumbbell Shrugs--60
Dumbbell Upright Rows--60
Alternating Supine Triceps Extensions--60
Bent-Over Triceps Cable Extension--60
Triceps Cable Pushdowns--60
Close-Grip Bench Press--60
Decline Triceps Extension--60
Dumbbell Triceps Press--60
Lying Triceps Extensions--60
Machine Triceps Dips--60
Machine Triceps Extensions--60
One-Arm Dumbbell Extensions--60
One-Arm Dumbbell Kickbacks--60
One-Dumbbell Triceps Extensions--60
Reverse-Grip Triceps Extension--60
Single-Arm Lying Triceps Extension--60
Single-Arm Reverse-Grip Pushdown--60
Triceps Bench Dips--60
Cardio Training Exercises (definitions)Cardio
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-
Aerobics0.000 miles0-
Brisk Ride0.000 miles0-
Brisk Walk0.000 miles0-
Elliptical Trainer0.000 miles0-
Fitness Walk0.000 miles0-
Interval Cardio0.000 miles0-
Rowing Machine0.000 miles0-
Swimming0.000 miles0-
Tae Kwon Do0.000 miles0-
Water Aerobics0.000 miles0-
Yoga0.000 miles0-
Yoga Level 1: Basic Meditation Posture0.000 miles0-
Day 2
Cardio Training Exercises (definitions)Cardio
Rest (sec.)
Incline Walk0.000 miles40-

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