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:
General Fitness
Experience Level:
Intermediate
Body Parts:
Chest, Lower Back, Shoulders, Abs, Thighs, Calves, Triceps
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday
Description
Modification to previous workout regime
Workout Routine Sample
Strength Training Exercises | Exercise Weight | Exercise Reps | Rest (sec.) |
Thighs |
Dumbbell Lunges | 15 lbs. | 18 | 60 |
| 18 lbs. | 18 | 60 |
| 15 lbs. | 18 | 60 |
| 18 lbs. | 18 | 60 |
Seated Machine Leg Press | 165 lbs. | 14 | 45 |
| 165 lbs. | 14 | 45 |
| 185 lbs. | 12 | 45 |
| 185 lbs. | 12 | 45 |
| 205 lbs. | 10 | 45 |
| 205 lbs. | 10 | 45 |
Calves |
Standing Calf Raises | 165 lbs. | 14 | 45 |
| 165 lbs. | 14 | 45 |
| 185 lbs. | 12 | 45 |
| 185 lbs. | 12 | 45 |
| 205 lbs. | 10 | 45 |
| 205 lbs. | 10 | 45 |
Thighs |
Seated Leg Curls | 70 lbs. | 14 | 45 |
| 70 lbs. | 14 | 45 |
| 70 lbs. | 14 | 45 |
| 80 lbs. | 14 | 45 |
| 80 lbs. | 14 | 45 |
| 80 lbs. | 14 | 45 |
Leg Extensions | 70 lbs. | 14 | 60 |
| 70 lbs. | 14 | 60 |
| 70 lbs. | 14 | 60 |
| 80 lbs. | 14 | 60 |
| 80 lbs. | 14 | 60 |
| 80 lbs. | 14 | 60 |
Abs |
Crunches | - | 10 | 30 |
| - | 10 | 30 |
| - | 10 | 30 |
| - | 10 | 30 |
| - | 10 | 30 |
| - | 10 | 30 |
| - | 10 | 30 |