LOWER BODY W/ SHOULDERS - BEG

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:

CitySlik on July 04, 2009

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Workout Category:

Strength Training Only

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

Description

About 6wks at twice per week

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	75 lbs.	12	60
	95 lbs.	10	60
	115 lbs.	8	60
Biceps
Barbell Preacher Curls	30 lbs.	12	60
	30 lbs.	12	60
	50 lbs.	8	60
Lower Back
Machine Low Back Extensions	70 lbs.	12	60
	90 lbs.	12	60
	110 lbs.	12	60
Triceps
Machine Triceps Extensions	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Back
Lat Pulldown with Neutral Grip	50 lbs.	12	60
	50 lbs.	12	60
	62 lbs.	12	60
Abs
Dumbbell Side Bends	20 lbs.	12	30
	20 lbs.	12	30
	20 lbs.	12	30
Crunches	-	20	30
	-	20	30
	-	20	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	50 lbs.	12	60
	50 lbs.	12	60
	70 lbs.	10	60
Shoulders
Seated Dumbbell Press	15 lbs.	12	60
	15 lbs.	10	60
	15 lbs.	10	60
Thighs
Standing Leg Curls	50 lbs.	12	60
	50 lbs.	12	60
	70 lbs.	10	60
Shoulders
Rear Dumbbell Raises	20 lbs.	12	60
	20 lbs.	12	60
	20 lbs.	12	60
Thighs
Angled Leg Press	60 lbs.	12	60
	60 lbs.	12	60
	60 lbs.	12	60
Calves
Calf Presses	180 lbs.	15	60
	180 lbs.	15	60
	180 lbs.	15	60
Abs
Hanging Knee Tucks	-	12	30
	-	12	30
	-	12	30

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