Online Fitness Trainer, Exercise Programs & Workout Routines
This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
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Rating:
 Unrated
Created By:
webkev2022 on August 20, 2022
Users:
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Men
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press16 kg.860
16 kg.860
16 kg.860
Back
One-Arm Dumbbell Bent-Over Rows5 kg.860
5 kg.860
5 kg.860
Lower Back
Machine Low Back Extensions14 kg.1060
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(km)
Cardio
Time(min)
Rest (sec.)
Outdoor Running km30
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Machine Shoulder Press9 kg.860
9 kg.860
9 kg.860
Trapezius
Barbell Upright Rows7 kg.860
7 kg.860
7 kg.860
Triceps
Machine Triceps Extensions7 kg.860
7 kg.860
7 kg.860
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(km)
Cardio
Time(min)
Rest (sec.)
Outdoor Running km30

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