GETTINGSTARTED

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:

cbakeeff on March 17, 2009

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Partial Dumbbell Squats	20 lbs.	10	90
	20 lbs.	10	90
	20 lbs.	10	90
Dumbbell Squats	15 lbs.	14	90
	15 lbs.	14	90
Biceps
EZ Curl Bar Curls	35 lbs.	8	60
	35 lbs.	8	60
Abs
Bench Knee Tucks	-	10	45
Crunches	-	20	45

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Closed Leg Toe Touches	-	20	30
Crunch Twists	-	20	30
Dumbbell Side Bends	3 lbs.	20	30
	3 lbs.	20	30
Flutter Kicks	-	20	30
Leg Raises	-	20	30
Reverse Crunches	-	20	30
Triceps
Dumbbell Triceps Press	3 lbs.	20	60
One-Arm Dumbbell Extensions	3 lbs.	20	60
One-Arm Dumbbell Kickbacks	3 lbs.	20	60
One-Dumbbell Triceps Extensions	3 lbs.	20	60
Thighs
Dumbbell Lunges	3 lbs.	20	60
Dumbbell Split Squats	3 lbs.	20	60
Dumbbell Squats	3 lbs.	20	60
Stiff-Legged Dumbbell Deadlifts	3 lbs.	20	60

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