BASIC STRENGTH PLAN: 3 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.
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Rating:
 Rating: 3.8/5.0
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, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps
Description
Designed for newbies, use this basic beginner strength plan to get started with a weightlifting program. Lift three days a week on a M-W-F schedule (set your start date for a Monday to maintain that schedule)

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press95 lbs.860
95 lbs.860
95 lbs.860
Back
Close-Grip Pulldowns80 lbs.860
80 lbs.860
80 lbs.860
Lower Back
Machine Low Back Extensions80 lbs.1060
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press25 lbs.860
25 lbs.860
25 lbs.860
Trapezius
Barbell Upright Rows40 lbs.860
40 lbs.860
40 lbs.860
Triceps
Machine Triceps Extensions45 lbs.860
45 lbs.860
45 lbs.860
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030

Workout routine comments

how long should i continue this program for?
 
December 5, 2013 at 9:28am
Are the weights used in this routine appropriate for a 67 year old male beginner?
 
October 27, 2013 at 1:57pm
I'll Start tomorrow
 
October 10, 2013 at 11:14am

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