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:
Beginner
Body Parts:
Thighs, Chest, Back, Shoulders, Lower Back
Workout Days:
No preference
Workout Routine Sample
Strength Training Exercises | Exercise Weight | Exercise Reps | Rest (sec.) |
Thighs |
Barbell Squats | 45 lbs. | 5 | 30 |
| 45 lbs. | 5 | 30 |
| 135 lbs. | 5 | 60 |
| 135 lbs. | 5 | 60 |
| 135 lbs. | 5 | 60 |
| 135 lbs. | 5 | 60 |
| 135 lbs. | 5 | 60 |
Chest |
Barbell Bench Press | 45 lbs. | 5 | 30 |
| 45 lbs. | 5 | 30 |
| 135 lbs. | 5 | 60 |
| 135 lbs. | 5 | 60 |
| 135 lbs. | 5 | 60 |
| 135 lbs. | 5 | 60 |
| 135 lbs. | 5 | 60 |
Back |
Machine Seated Rows | 40 lbs. | 5 | 30 |
| 40 lbs. | 5 | 30 |
| 80 lbs. | 5 | 60 |
| 80 lbs. | 5 | 60 |
| 80 lbs. | 5 | 60 |
| 80 lbs. | 5 | 60 |
| 80 lbs. | 5 | 60 |