BEGINNER WEIGHT 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:

LesterKegley on August 09, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Chest, Back, Lower Back, Shoulders, Triceps, Biceps, Abs

Tags:

strength

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
Dumbbell Flyes	25 lbs.	12	60
	25 lbs.	12	60
	25 lbs.	12	60
Barbell Bench Press	40 lbs.	12	60
	40 lbs.	12	60
Back
Wide-Grip Front Pulldowns	90 lbs.	12	60
	90 lbs.	12	60
	90 lbs.	12	60
Lower Back
Reverse Hyperextension	-	12	60
	-	12	60
Back
One-Arm Dumbbell Bent-Over Rows	35 lbs.	12	60
	35 lbs.	12	60
Shoulders
Seated Dumbbell Press	20 lbs.	12	60
	20 lbs.	12	60
Lateral Dumbbell Raises	15 lbs.	12	60
	15 lbs.	12	60
Barbell Front Raise	40 lbs.	12	60
	40 lbs.	12	60
Triceps
Triceps Cable Pushdowns	70 lbs.	12	60
	70 lbs.	12	60
	70 lbs.	12	60
Biceps
EZ Curl Bar Curls	40 lbs.	12	60
	40 lbs.	12	60
Abs
Reverse Crunches	-	20	30
Crunch Twists	-	20	30
Crunches	-	20	30
Bridge (Plank)	-	6	10

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
30:30 Eliptical	0.000 miles	30	-

Day 81

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	35 lbs.	12	60
	35 lbs.	12	60
	35 lbs.	12	60
Dumbbell Flyes	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
Dumbbell Bench Press	35 lbs.	12	60
	35 lbs.	12	60
Shoulders
Seated Dumbbell Press	25 lbs.	12	60
	25 lbs.	12	60
Lateral Dumbbell Raises	20 lbs.	12	60
	20 lbs.	12	60
Front Dumbbell Raises	30 lbs.	12	60
	30 lbs.	12	60
Back
One-Arm Dumbbell Bent-Over Rows	40 lbs.	12	60
	40 lbs.	12	60
Lower Back
Deadlifts	50 lbs.	12	60
	50 lbs.	12	60
Back
Wide-Grip Front Pulldowns	85 lbs.	12	60
	85 lbs.	12	60
	85 lbs.	12	60
Triceps
Triceps Cable Pushdowns	75 lbs.	12	60
	75 lbs.	12	60
	75 lbs.	12	60
Biceps
Standing Dumbbell Curls	15 lbs.	12	60
	15 lbs.	12	60
Abs
Reverse Crunches	-	20	30
Crunch Twists	-	20	30
Crunches	-	20	30
Bridge (Plank)	-	6	10

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Light Tredmill Walk	0.000 miles	0	-

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