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:

WDuncan09 on February 06, 2012

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Seated Machine Leg Press	-	10	60
	-	10	60
	-	10	60
	-	10	60
Leg Extensions	-	10	60
	-	10	60
	-	10	60
Lying Leg Curls	-	10	60
	-	10	60
	-	10	60
Calves
Standing Calf Raises	-	15	60
	-	15	60
	-	15	60
	-	15	60
Abs
Hanging Leg Raises	-	15	30
	-	15	30
	-	15	30
Shoulders
Dumbbell Arnold Shoulder Press	-	10	60
	-	10	60
	-	10	60
Lateral Dumbbell Raises	-	10	60
	-	10	60
	-	10	60
Back
One-Arm Dumbbell Bent-Over Rows	-	10	60
	-	10	60
	-	10	60
Abs
Straight-Arm Side Bridge	-	10	30
	-	10	30
	-	10	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
fast walk w/jogging	0.5 miles	5	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	-	10	60
	-	10	60
	-	10	60
Back
Gravitron Assisted Pull Up Machine	-	10	60
	-	10	60
	-	10	60
Chest
Incline Dumbbell Press	-	10	60
	-	10	60
	-	10	60
Back
Seated Cable Rows	-	10	60
	-	10	60
	-	10	60
Chest
Pec Deck Flyes	-	10	60
	-	10	60
	-	10	60
Back
Wide-Grip Front Pulldowns	-	10	60
	-	10	60
	-	10	60
Abs
Incline Sit-Ups	-	15	30
	-	15	30
	-	15	30
Machine Side Twists	-	15	30
	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
fast walk w/jogging	1 miles	10	-

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