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
Experience Level:
Intermediate
Body Parts:
Chest, Abs, Thighs, Lower Back, Shoulders, Trapezius, Biceps, Triceps
Description
This plan is designed to target area that need fat reduction and toning as well as increasing muscle strenght.
Workout Routine Sample
Strength Training Exercises | Exercise Weight | Exercise Reps | Rest (sec.) |
Thighs |
Barbell Squats | 55 lbs. | 20 | 120 |
| 75 lbs. | 15 | 120 |
| 85 lbs. | 10 | 120 |
| 85 lbs. | 10 | 120 |
| 115 lbs. | 6 | 120 |
Lower Back |
Deadlifts | 60 lbs. | 15 | 120 |
| 90 lbs. | 12 | 120 |
| 110 lbs. | 10 | 120 |
| 110 lbs. | 10 | 120 |
Thighs |
Lying Leg Curls | 40 lbs. | 10 | 120 |
| 45 lbs. | 8 | 120 |
| 50 lbs. | 6 | 120 |
| 55 lbs. | 6 | 120 |
Dumbbell Lunges | 15 lbs. | 20 | 120 |
| 15 lbs. | 20 | 120 |
| 15 lbs. | 20 | 120 |
| 15 lbs. | 20 | 120 |
Abs |
Reverse Crunches | - | 50 | 30 |
| - | 50 | 30 |
Crunches | - | 50 | 30 |
| - | 50 | 30 |