3 DAY NEWBEE LIFTING PLAN

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:

daubs491 on December 25, 2015

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	45	30
	-	45	30
	-	45	30
Leg Raises	-	-	30
	-	-	30
	-	-	30
Chest
Dumbbell Bench Press	35 lbs.	15	60
	35 lbs.	12	60
	35 lbs.	9	60
Triceps
One-Arm Dumbbell Kickbacks	12 lbs.	14	60
	12 lbs.	12	60
	12 lbs.	10	60
Chest
Flat Bench Dumbbell Flyes	22 lbs.	12	60
	22 lbs.	10	60
	22 lbs.	8	60
Triceps
One-Dumbbell Triceps Extensions	25 lbs.	15	60
	30 lbs.	11	60
	30 lbs.	9	60
Chest
Incline Dumbbell Press	-	max	60
	-	max	60
	-	max	60
Triceps
Triceps Bench Dips	-	max	60
	-	max	60
	-	max	60

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	30	30
	-	25	30
	-	30	30
Leg Raises	-	-	30
	-	-	30
	-	-	30
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	12	60
	20 lbs.	10	60
	20 lbs.	8	60
Back
One-Arm Dumbbell Bent-Over Rows	20 lbs.	12	60
	25 lbs.	10	60
	25 lbs.	8	60
Shoulders
Front Dumbbell Raises	-	12	60
	-	10	60
	-	8	60
Biceps
Standing Dumbbell Hammer Curls	15 lbs.	12	60
	15 lbs.	10	60
	15 lbs.	8	60
Back
Standing Dumbbell Rows: Alternating	-	max	60
	-	max	60
	-	max	60
Shoulders
Lateral Dumbbell Raises	-	12	60
	-	10	60
	-	8	60
Biceps
Seated Dumbbell Inner Curls	15 lbs.	max	60
	12 lbs.	max	60
	12 lbs.	max	60
Back
Dumbbell Two-Hand Swing	20 lbs.	12	60
	20 lbs.	10	60
	20 lbs.	8	60
Shoulders
Seated Dumbbell Press	-	12	60
	-	10	60
	-	8	60

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