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:

peter4man on September 20, 2013

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Workout Category:

Strength Training Only

Workout Type:

Power

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday, Saturday

Description

Beginning program for starting out. Lot's of rest time to allow muscles to build.

Looking to do for approx. 3-4 months before advancing to every second day working out.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	30	0
Side Crunches	-	30	0
	-	30	0
Knee-Up Crunches	-	30	0
	-	30	0

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	105 lbs.	10	60
	105 lbs.	10	60
	105 lbs.	8	60
Incline Dumbbell Press	35 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60
Back
One-Arm Dumbbell Bent-Over Rows	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Shoulders
Standing Dumbbell Press	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Standing Barbell Press	55 lbs.	10	60
	55 lbs.	10	60
	55 lbs.	10	60
Triceps
Close-Grip Bench Press	60 lbs.	10	60
	60 lbs.	10	60
	60 lbs.	10	60
Dumbbell Lying Triceps Extensions	15 lbs.	10	60
	15 lbs.	10	60
	15 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	35 lbs.	10	60
	35 lbs.	10	60
	35 lbs.	10	60
Incline Dumbbell Curls	30 lbs.	9	60
	30 lbs.	8	60
	30 lbs.	7	60

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