12 WK BEGINNER WORKOUT /WEEKS 4 - 6

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:

LeonceRhonda on January 26, 2014

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Thighs, Back, Chest, Shoulders, Trapezius, Triceps, Biceps, Lower Back, Calves, Forearms, Abs

Workout Length:

7 days

Workout Days:

Sunday, Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Seated Machine Leg Press	60 lbs.	12	60
	60 lbs.	12	60
Lying Leg Curls	45 lbs.	12	60
	45 lbs.	12	60
Back
Seated Cable Rows	50 lbs.	12	60
	50 lbs.	12	60
Chest
Machine Chest Press	15 lbs.	12	60
	15 lbs.	12	60
Shoulders
Seated Dumbbell Press	15 lbs.	12	60
	15 lbs.	12	60
Trapezius
Dumbbell Shrugs	15 lbs.	12	60
	15 lbs.	12	60
Triceps
Machine Triceps Press	40 lbs.	12	60
	40 lbs.	12	60
Biceps
Standing Barbell Curls	15 lbs.	12	60
	15 lbs.	12	60
Lower Back
Back Extensions	-	12	60
	-	12	60
Calves
Calf Presses	60 lbs.	12	60
	60 lbs.	12	60
Forearms
Barbell Wrist Curls	15 lbs.	12	60
	15 lbs.	12	60
Abs
Crunches	-	12	30
	-	12	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 5%	0 miles	10	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pilates	0 miles	45	-

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