BASIC STRENGTH PLAN: 2 DAYS A WEEK

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
FitClick
Rating:
 Rating: 3.7/5.0
Created By:
FitClick on January 11, 2010
Comments:
Workout Category:
Strength Training Only
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Back, Biceps, Triceps, Abs, Thighs, Calves, Shoulders, Trapezius, Lower Back
Description
Designed for newbies, use this basic beginner strength plan to get started with a weightlifting program. Lift two days a week on a T-F schedule (set your start date for a Tuesday to maintain that schedule)

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press30 lbs.860
30 lbs.860
30 lbs.860
Back
Seated Cable Rows75 lbs.860
75 lbs.860
75 lbs.860
Biceps
Standing Barbell Curls45 lbs.860
45 lbs.860
45 lbs.860
Triceps
One-Arm Dumbbell Extensions12 lbs.860
12 lbs.860
12 lbs.860
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges20 lbs.1090
20 lbs.1090
20 lbs.1090
Standing Leg Curls15 lbs.1390
15 lbs.1390
15 lbs.1390
Calves
Standing Calf Raises150 lbs.1060
Shoulders
Seated Dumbbell Press25 lbs.860
25 lbs.860
25 lbs.860
Trapezius
Barbell Upright Rows40 lbs.860
40 lbs.860
40 lbs.860
Lower Back
Machine Low Back Extensions70 lbs.1060
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030

Workout routine comments

anyone have any ideas about doing this with lower back issues, maybe swapping out some of the ab work and lunges? I've been wanting to get back into this, but at much lower weights than suggested
 
March 20, 2014 at 10:58am
Is using resistance band a good workout instead of weights
 
April 20, 2013 at 3:27pm
I'd love to see the rows
 
March 21, 2013 at 9:30am

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