This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Experience Level:
Advanced
Body Parts:
Chest, Abs, Thighs, Lower Back, Shoulders, Trapezius, Biceps
Workout Routine Sample
Strength Training Exercises | Exercise Weight | Exercise Reps | Rest (sec.) |
Chest |
Barbell Bench Press | 70 lbs. | 15 | 120 |
| 70 lbs. | 15 | 120 |
| 70 lbs. | 15 | 120 |
| 85 lbs. | 10 | 120 |
| 85 lbs. | 10 | 120 |
| 85 lbs. | 10 | 120 |
| 100 lbs. | 8 | 120 |
| 100 lbs. | 8 | 120 |
| 100 lbs. | 8 | 120 |
| 115 lbs. | 6 | 120 |
| 115 lbs. | 6 | 120 |
| 115 lbs. | 6 | 120 |
| 135 lbs. | 4 | 120 |
| 135 lbs. | 4 | 120 |
| 135 lbs. | 4 | 120 |
Incline Barbell Press | 80 lbs. | 8 | 120 |
| 80 lbs. | 8 | 120 |
| 80 lbs. | 8 | 120 |
| 95 lbs. | 4 | 120 |
| 95 lbs. | 4 | 120 |
| 95 lbs. | 4 | 120 |
| 100 lbs. | 2 | 120 |
| 100 lbs. | 2 | 120 |
| 100 lbs. | 2 | 120 |
| 110 lbs. | 1 | 120 |
| 110 lbs. | 1 | 120 |
| 110 lbs. | 1 | 120 |
Incline Dumbbell Press | 25 lbs. | 10 | 120 |
| 25 lbs. | 10 | 120 |
| 25 lbs. | 10 | 120 |
| 30 lbs. | 8 | 120 |
| 30 lbs. | 8 | 120 |
| 30 lbs. | 8 | 120 |
| 35 lbs. | 6 | 120 |
| 35 lbs. | 6 | 120 |
| 35 lbs. | 6 | 120 |
Flat Bench Dumbbell Flyes | 30 lbs. | 8 | 120 |
| 30 lbs. | 8 | 120 |
| 30 lbs. | 8 | 120 |
| 35 lbs. | 6 | 120 |
| 35 lbs. | 6 | 120 |
| 35 lbs. | 6 | 120 |
| 35 lbs. | 4 | 120 |
| 35 lbs. | 4 | 120 |
| 35 lbs. | 4 | 120 |
Abs |
Reverse Crunches | - | 50 | 30 |
| - | 50 | 30 |
| - | 50 | 30 |
| - | 50 | 30 |
| - | 50 | 30 |
| - | 50 | 30 |
Crunches | - | 50 | 30 |
| - | 50 | 30 |
| - | 50 | 30 |
| - | 50 | 30 |
| - | 50 | 30 |
| - | 50 | 30 |
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 |