MY FIRST TRAINING WORKOUT

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:

BasselDahhan on December 10, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Chest, Thighs, Back

Description

This will be my first 2 month training. 3 days a week.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	30 kg.	15	60
	50 kg.	10	60
	60 kg.	8	60
Thighs
Angled Leg Press	230 kg.	15	60
	285 kg.	12	60
	310 kg.	10	60
Back
Sumo Deadlift	30 kg.	15	60
	50 kg.	12	60
	70 kg.	10	60
T-Bar Rows	20 kg.	15	60
	40 kg.	10	60
	50 kg.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Indoor spining	4.35 km	20	-
	4.35 km	20	-
Stretching	0 km	5	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	30 kg.	15	60
	50 kg.	10	60
	60 kg.	8	60
Thighs
Angled Leg Press	230 kg.	15	60
	285 kg.	12	60
	310 kg.	10	60
Back
Sumo Deadlift	30 kg.	15	60
	50 kg.	12	60
	70 kg.	10	60
T-Bar Rows	20 kg.	15	60
	40 kg.	10	60
	50 kg.	8	60

Cardio Training Exercises (definitions)	Cardio Distance(km)	Cardio Time(min)	Rest (sec.)
Indoor spining	4.35 km	20	-
	4.35 km	20	-
Stretching	0 km	5	-

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