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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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Created By:

Argo1 on January 21, 2019

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Workout Category:

Fat Loss, Total Body, Muscle & Strength, Arms, Chest, Back, Legs, Shoulders, Abs

Body Parts:

Thighs, Back, Abs, Shoulders, Lower Back

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Workout Routine Sample

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Front Squats	495 lbs.	6	10
	495 lbs.	6	10
	495 lbs.	6	90
	495 lbs.	12	10
	495 lbs.	12	10
	495 lbs.	12	90
Goblet Squat	5 lbs.	25	10
	5 lbs.	25	10
	5 lbs.	25	90
Dumbbell Reverse Lunge	25 lbs.	12	10
	25 lbs.	12	90
	25 lbs.	12	90
Back
Kettlebell Half Getups	15 lbs.	10	10
	15 lbs.	10	10
	15 lbs.	10	90
Abs
Reverse Crunches	-	20	10
	-	20	10
	-	20	10

Day 5

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Standing Barbell Press	105 lbs.	2	10
	100 lbs.	3	10
	95 lbs.	5	90
	105 lbs.	2	10
	100 lbs.	3	10
	95 lbs.	5	90
Lower Back
Deadlifts	250 lbs.	2	10
	240 lbs.	3	10
	230 lbs.	5	90
	250 lbs.	2	10
	240 lbs.	3	10
	230 lbs.	5	90
Back
Pull Up with Neutral Grip	-	2	10
	-	2	10
	-	2	10
	-	2	10
	-	2	10
	-	2	10
	-	2	10
	-	2	10
	-	2	10
	-	2	10
Thighs
Lateral Shuffle	-	10	0
Back
Kettlebell Russian Two-Hand Swing	125 lbs.	20	0
Abs
Mountain Climbers	-	50	0

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