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:
MJones7071 on October 22, 2009
Workout Category:
Strength Training Only
Experience Level:
Target Gender:
Body Parts:
Chest, Back, Lower Back, Abs

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Rest (sec.)
Barbell Bench Press70 lbs.860
70 lbs.860
70 lbs.860
Flat Bench Dumbbell Flyes15 lbs.1460
15 lbs.1460
Pec Deck Flyes20 lbs.1760
20 lbs.1760
Seated Cable Rows50 lbs.860
50 lbs.860
50 lbs.860
Wide-Grip Front Pulldowns45 lbs.1160
45 lbs.1160
Machine Pullovers20 lbs.1860
20 lbs.1860
Lower Back
Back Extension: Plank Hold with Lift-1060
Hanging Leg Raises-1020
Hanging Knee Tucks-2020
Incline Sit-Ups-2020
Side Crunches-2520

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