BEGINNER

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:

kss2187 on January 05, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Thighs, Calves, Chest, Back, Biceps, Triceps

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	-	20	60
	-	20	60
	-	20	60
	-	20	60
Seated Machine Leg Press	-	20	60
	-	20	60
	-	20	60
	-	20	60
Smith Machine Squats	-	20	60
	-	20	60
	-	20	60
	-	20	60
Calves
Standing Calf Raise (no weight)	-	20	60
	-	20	60
	-	20	60
	-	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0 miles	30	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	70 lbs.	15	60
	70 lbs.	15	60
	70 lbs.	15	60
	70 lbs.	15	60
Pushups	-	15	60
	-	15	60
	-	15	60
	-	15	60
Incline Dumbbell Press	70 lbs.	15	60
	70 lbs.	15	60
	70 lbs.	15	60
	70 lbs.	15	60
Standing Cable Chest Press: Single-Leg	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0 miles	30	-

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