20 MIN MACHINE WORKOUT

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:

shinhan on September 22, 2011

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Chest, Back, Lower Back, Shoulders, Thighs, Abs, Biceps, Triceps

Description

Quick beginner starting workout

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	60 lbs.	12	60
Back
Close-Grip Pulldowns	60 lbs.	12	60
Lower Back
Machine Low Back Extensions	100 lbs.	12	60
Shoulders
Machine Shoulder Press	60 lbs.	12	60
Machine Rear Deltoid Extensions	60 lbs.	12	60
Thighs
Leg Extensions	20 lbs.	12	60
Chest
Machine Incline Chest Press	60 lbs.	12	60
Pec Deck Flyes	60 lbs.	12	60
Abs
Machine Crunches	60 lbs.	12	60
Thighs
Seated Leg Curls	40 lbs.	12	60
Back
Machine Seated Rows	75 lbs.	12	60
Biceps
Machine Preacher Curls	30 lbs.	12	60
Triceps
Machine Triceps Extensions	40 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	0.000 miles	10	-

Day 4

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Ice Hockey	0.000 miles	60	-
	0.000 miles	0	-

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