BASIC STRENGTH PLAN: 4 DAYS A WEEK

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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Rating:
 Rating: 3.0/5.0
Created By:
FitClick on January 11, 2010
Comments:
Workout Category:
Strength Training Only
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps
Description
Designed for newbies, use this basic beginner strength plan to get started with a weightlifting program. Lift three days a week on a M-T-Th-F schedule (set your start date for a Monday to maintain that schedule)

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press35 lbs.860
35 lbs.860
35 lbs.860
Triceps
One-Arm Dumbbell Extensions12 lbs.860
12 lbs.860
12 lbs.860
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press180 lbs.1090
180 lbs.1090
180 lbs.1090
Standing Leg Curls15 lbs.1390
15 lbs.1390
15 lbs.1390
Calves
Standing Calf Raises150 lbs.1060
Lower Back
Machine Low Back Extensions80 lbs.1060
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030

Workout routine comments

is standing calf raises based on my own body weights, like no weight added?
 
January 1, 2012 at 8:18pm
Well I will have to add weight, but defo not ready for the intermediate stuff. It nice to a have some sort of program.
 
November 9, 2011 at 2:01pm
i train with more weight than what they suggest. using heavy weights and doing 10 reps max has helped me gain 8lbs in 4 weeks.
 
November 9, 2011 at 1:03pm

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