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:

SRNovy on March 08, 2009

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Chest, Triceps, Forearms, Abs, Thighs, Calves, Lower Back, Biceps, Shoulders, Trapezius

Description

Beginner's Hardcore

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	115 lbs.	8	60
	115 lbs.	8	60
Decline Barbell Press	100 lbs.	8	60
	100 lbs.	8	60
Incline Barbell Press	100 lbs.	8	60
	100 lbs.	8	60
Triceps
Dumbbell Triceps Press	20 lbs.	8	60
	20 lbs.	8	60
Lying Triceps Extensions	55 lbs.	8	60
	55 lbs.	8	60
One-Arm Dumbbell Kickbacks	20 lbs.	8	60
	20 lbs.	8	60
Forearms
Barbell Reverse Wrist Curls	45 lbs.	8	60
	45 lbs.	8	60
Barbell Wrist Curls	45 lbs.	8	60
	45 lbs.	8	60
Abs
Crunches	-	25	30
	-	25	30
Hanging Knee Tucks	-	20	30
	-	20	30
Hanging Leg Raises	-	10	30
	-	10	30
Incline Sit-Ups	-	15	30
	-	15	30
Side Crunches	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Morning Run	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	230 lbs.	10	60
	230 lbs.	10	60
Leg Extensions	60 lbs.	10	60
	60 lbs.	10	60
Lying Leg Curls	39 lbs.	10	60
	39 lbs.	10	60
Calves
Seated Calf Raises	150 lbs.	10	60
	150 lbs.	10	60
Lower Back
Back Extensions	-	10	60
	-	10	60
Back Extension: Ground	-	10	60
	-	10	60
Biceps
Incline Dumbbell Curls	25 lbs.	10	60
	25 lbs.	10	60
Standing Barbell Curls	50 lbs.	10	60
	50 lbs.	10	60
Abs
Crunches	-	25	30
	-	25	30
Hanging Knee Tucks	-	20	30
	-	20	30
Hanging Leg Raises	-	10	30
	-	10	30
Incline Sit-Ups	-	15	30
	-	15	30
Side Crunches	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Morning Run	0.000 miles	0	-

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