BEGINNING

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:

drennan425 on April 11, 2010

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Workout Category:

Strength & Cardio Combined

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
Flat Bench Dumbbell Flyes	2 lbs.	9	60
	2 lbs.	9	60
	2 lbs.	9	60
Triceps
Machine Triceps Extensions	10 lbs.	8	60
	10 lbs.	8	60
One-Arm Dumbbell Kickbacks	2 lbs.	9	60
	2 lbs.	9	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Duck Hack Squats	50 lbs.	10	90
	50 lbs.	10	90
	50 lbs.	10	90
	50 lbs.	10	90
Standing Leg Curls	5 lbs.	11	90
	5 lbs.	11	90
Leg Extensions	10 lbs.	11	90
	10 lbs.	11	90
Calves
Donkey Calf Raises	50 lbs.	10	60
	50 lbs.	10	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15

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

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