JAY BEGINNER FULL BODY 5

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:

jayvidas1 on June 22, 2017

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

Workout Length:

1 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	100 lbs.	5	60
	100 lbs.	5	60
	100 lbs.	5	60
Lower Back
Good Mornings	100 lbs.	5	60
	100 lbs.	5	60
	100 lbs.	5	60
Chest
Barbell Bench Press	100 lbs.	5	60
	100 lbs.	5	60
	100 lbs.	5	60
Back
Bent-Over Barbell Rows	70 lbs.	5	60
	70 lbs.	5	60
	70 lbs.	5	60
Biceps
EZ Bar Preacher Curls	50 lbs.	5	60
	50 lbs.	5	60
	50 lbs.	5	60
Triceps
One-Dumbbell Triceps Extensions	50 lbs.	5	60
	50 lbs.	5	60
	50 lbs.	5	60
Back
Cable Chop (Woodchopper)	30 lbs.	5	60
	30 lbs.	5	60
	30 lbs.	5	60
Shoulders
Lateral Dumbbell Raises	50 lbs.	5	60
	50 lbs.	5	60
	50 lbs.	5	60
Calves
Seated Barbell Calf Raises	50 lbs.	5	60
	50 lbs.	5	60
	50 lbs.	5	60
Abs
Bridge (Plank)	-	10	60
	-	10	60
	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	2 miles	15	60

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