BEGINNER FITNESS/CARDIO/STRENGTH

Use this Workout Plan

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:

mgallimore on July 22, 2013

Users:

4 (Find someone using this workout plan)

Comments:

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

Tags:

strength, cardio, fitness, Beginner

Description

This workout is designed for overall health and fitness gains of a healthy, adult individual who has never lifted weights before, or who is very inexperienced at it.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	200 lbs.	12	60
	200 lbs.	12	60
Leg Extensions	125 lbs.	12	60
Lying Leg Curls	80 lbs.	12	60
Back
Wide-Grip Front Pulldowns	100 lbs.	12	60
	100 lbs.	12	60
Chest
Dumbbell Bench Press	45 lbs.	12	60
	45 lbs.	12	60
Machine Wide Fly	40 lbs.	12	60
	40 lbs.	12	60
Triceps
Triceps Cable Pushdowns	55 lbs.	12	60
	55 lbs.	12	60
Biceps
Standing Alternate Dumbbell Curls	30 lbs.	12	60
	30 lbs.	12	60
Shoulders
Machine Shoulder Press	80 lbs.	12	60
	80 lbs.	12	60
Abs
Cybex Ab Crunch Machine	10 lbs.	12	30
	10 lbs.	12	30
Bridge (Plank)	-	-	30
	-	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	45	30
Bench Knee Tucks	-	25	30
Side Crunches	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	2.000 miles	0	-

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mgallimore
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