BEGINNING WORKOUT

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:

lonnie2020 on June 20, 2009

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Workout Category:

Strength & Cardio Combined

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	10 lbs.	15	60
	10 lbs.	15	60
	10 lbs.	15	60
Back
Machine Pullovers	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Abs
Machine Crunches	50 lbs.	20	30
	50 lbs.	20	30
Lower Back
Machine Low Back Extensions	20 lbs.	20	60
Abs
Bicycle Crunches	-	20	30
	-	20	30

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

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Machine Shoulder Press	40 lbs.	8	60
	40 lbs.	8	60
Triceps
Machine Triceps Extensions	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
Abs
Machine Crunches	50 lbs.	20	30
	50 lbs.	20	30
Bicycle Crunches	-	15	30
	-	15	30

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

looks like a great plan but I have no free weights or machines

blueeyedbandit

June 21, 2009 at 4:52pm

I try to go too the gym at least 3x a week .I have a big belly what can i do to trim down .

babygirl8

June 21, 2009 at 1:01am