BASIC MACHINES V2

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:

pwgales on July 11, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	85 lbs.	12	60
	85 lbs.	12	60
Machine Wide Fly	115 lbs.	12	60
	115 lbs.	12	60
Back
Machine Pulldown	100 lbs.	12	60
Shoulders
Machine Shoulder Press	70 lbs.	12	60
	70 lbs.	12	60
Thighs
Leg Extensions	80 lbs.	12	60
	80 lbs.	12	60
Seated Leg Curls	85 lbs.	12	60
	85 lbs.	12	60
Seated Machine Leg Press	115 lbs.	12	60
	115 lbs.	12	60
Biceps
Machine Preacher Curls	60 lbs.	10	60
	60 lbs.	12	60
Triceps
Machine Triceps Extensions	100 lbs.	12	60
	100 lbs.	12	60
Abs
Machine Crunches	75 lbs.	12	30
	75 lbs.	12	30
Lower Back
Machine Low Back Extensions	110 lbs.	12	60
	110 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	5 miles	20	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	85 lbs.	12	60
	85 lbs.	12	60
Machine Wide Fly	115 lbs.	12	60
	115 lbs.	12	60
Back
Machine Pulldown	100 lbs.	12	60
Shoulders
Machine Shoulder Press	70 lbs.	12	60
	70 lbs.	12	60
Thighs
Leg Extensions	80 lbs.	12	60
	80 lbs.	12	60
Seated Leg Curls	85 lbs.	12	60
	85 lbs.	12	60
Seated Machine Leg Press	115 lbs.	12	60
	115 lbs.	12	60
Biceps
Machine Preacher Curls	60 lbs.	10	60
	60 lbs.	12	60
Triceps
Machine Triceps Extensions	100 lbs.	12	60
	100 lbs.	12	60
Abs
Machine Crunches	75 lbs.	12	30
	75 lbs.	12	30
Lower Back
Machine Low Back Extensions	110 lbs.	12	60
	110 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	5 miles	20	-

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