BEGINNER ROUTINE FOR COUCH POTATOES

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Brian729561
Rating:
 Unrated
Created By:
Brian729561 on November 17, 2016
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Shoulders, Biceps, Triceps, Thighs
Workout Length:
7 days
Workout Days:
Sunday, Monday, Tuesday, Wednesday, Thursday, Friday, Saturday
Description

Workouts listed for 7 days a week but target should be 5 days a week at least but shoot for 7. If you need to take a rest day due to too much muscle strain, then just "skip workout" and go again next day or two. Workout 5 days a week whether you have muscle strain or not just redu weight lifted. Amount of weight should start out very small just to get your muscles used to the routine. Start out with 8-10 lbs for women or 8-15 lbs for men for dumbbells exercises. For walk paces, see exercise description. For instance, level 4 is a standard pace where normal conversation is possible. Increase dumbbell weights at least every 2 weeks by 2.5 or 5 lbs max until you are gently straining with it while maintaining slow movements up and down. 

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Front Dumbbell Raises-max0
Lateral Dumbbell Raises-max0
Rear Dumbbell Raises-max0
Biceps
Standing Alternate Dumbbell Curls-max0
Triceps
One-Arm Dumbbell Extensions-max0
Thighs
Dumbbell Squats-max0
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pace Walk0 miles00
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Front Dumbbell Raises-max0
Lateral Dumbbell Raises-max0
Rear Dumbbell Raises-max0
Biceps
Standing Alternate Dumbbell Curls-max0
Triceps
One-Arm Dumbbell Extensions-max0
Thighs
Dumbbell Squats-max0
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pace Walk0 miles00

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