FAT BURNER BEGINNER REV0

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:

Arlyn64 on November 05, 2012

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Workout Category:

Cardio Training Only

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Chest, Triceps, Thighs, Calves, Lower Back, Abs, 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	50 lbs.	20	60
	50 lbs.	20	60
	50 lbs.	20	60
	50 lbs.	20	60
	50 lbs.	20	60
Incline Barbell Press	50 lbs.	20	60
	50 lbs.	20	60
	50 lbs.	20	60
	50 lbs.	20	60
	50 lbs.	20	60
Decline Barbell Press	50 lbs.	20	60
	50 lbs.	20	60
	50 lbs.	20	60
	50 lbs.	20	60
	50 lbs.	20	60
Flat Bench Dumbbell Flyes	15 lbs.	20	60
	15 lbs.	20	60
	15 lbs.	20	60
	15 lbs.	20	60
	15 lbs.	20	60
Incline Dumbbell Flyes	15 lbs.	20	60
	15 lbs.	20	60
	15 lbs.	20	60
	15 lbs.	20	60
	15 lbs.	20	60
Triceps
Dumbbell Triceps Press	10 lbs.	20	60
	10 lbs.	20	60
	10 lbs.	20	60
	10 lbs.	20	60
	10 lbs.	20	60
One-Arm Dumbbell Kickbacks	5 lbs.	20	60
	5 lbs.	20	60
	5 lbs.	20	60
	5 lbs.	20	60
	5 lbs.	20	60
Triceps Cable Pushdowns	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	60
	30 lbs.	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Smith Machine Squats	70 lbs.	20	90
	70 lbs.	20	90
	70 lbs.	20	90
	70 lbs.	20	90
	70 lbs.	20	90
Forward Lunges	-	20	60
	-	20	60
	-	20	60
	-	20	60
	-	20	60
Lying Leg Curls	20 lbs.	20	90
	20 lbs.	20	90
	20 lbs.	20	90
	20 lbs.	20	90
	20 lbs.	20	90
Leg Extensions	20 lbs.	20	90
	20 lbs.	20	90
	20 lbs.	20	90
	20 lbs.	20	90
	20 lbs.	20	90
Calves
Standing Barbell Calf Raises	135 lbs.	20	60
	135 lbs.	20	60
	135 lbs.	20	60
	135 lbs.	20	60
	135 lbs.	20	60
Lower Back
Good Mornings	15 lbs.	20	60
	15 lbs.	20	60
	15 lbs.	20	60
	15 lbs.	20	60
	15 lbs.	20	60
Machine Low Back Extensions	80 lbs.	20	60
	80 lbs.	20	60
	80 lbs.	20	60
	80 lbs.	20	60
	80 lbs.	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	0.000 miles	0	-

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