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 Training Only
Workout Type:
General Fitness
Experience Level:
Intermediate
Body Parts:
Biceps, Thighs, Calves, Back, Lower Back, Triceps, Chest
Workout Routine Sample
Strength Training Exercises | Exercise Weight | Exercise Reps | Rest (sec.) |
Biceps |
EZ Curl Bar Curls | 20 lbs. | 810 | 60 |
| 20 lbs. | 810 | 60 |
| 225 lbs. | 810 | 60 |
| 225 lbs. | 810 | 60 |
| 25 lbs. | 810 | 60 |
| 275 lbs. | 810 | 60 |
Concentration Curls | 75 lbs. | 810 | 60 |
| 75 lbs. | 810 | 60 |
| 10 lbs. | 810 | 60 |
| 10 lbs. | 810 | 60 |
| 10 lbs. | 810 | 60 |
| 10 lbs. | 810 | 60 |
Standing Alternate Dumbbell Curls | 10 lbs. | 16 | 60 |
| 10 lbs. | 16 | 60 |
| 125 lbs. | 16 | 60 |
| 125 lbs. | 16 | 60 |
| 15 lbs. | 16 | 60 |
| 15 lbs. | 16 | 60 |
Concentration Curls | 10 lbs. | 810 | 60 |
| 10 lbs. | 810 | 60 |
| 10 lbs. | 810 | 60 |
| 125 lbs. | 810 | 60 |
| 125 lbs. | 810 | 60 |
| 125 lbs. | 810 | 60 |
Strength Training Exercises | Exercise Weight | Exercise Reps | Rest (sec.) |
Thighs |
Barbell Squats | 20 lbs. | 810 | 60 |
| 20 lbs. | 810 | 60 |
| 20 lbs. | 810 | 60 |
| 33 lbs. | 810 | 60 |
| 33 lbs. | 810 | 60 |
| 37 lbs. | 810 | 60 |
Stiff-Legged Deadlifts | 33 lbs. | 810 | 60 |
| 33 lbs. | 810 | 60 |
| 33 lbs. | 810 | 60 |
| 37 lbs. | 810 | 60 |
| 37 lbs. | 810 | 60 |
| 37 lbs. | 810 | 60 |
Calves |
Standing Calf Raises | 33 lbs. | 810 | 60 |
| 33 lbs. | 810 | 60 |
| 33 lbs. | 810 | 60 |
| 37 lbs. | 810 | 60 |
| 37 lbs. | 810 | 60 |
| 37 lbs. | 810 | 60 |
Thighs |
Leg Extensions | 25 lbs. | 810 | 60 |
| 35 lbs. | 810 | 60 |
| 35 lbs. | 810 | 60 |
| 45 lbs. | 810 | 60 |
| 45 lbs. | 810 | 60 |
| 55 lbs. | 810 | 60 |