MODIFIED BEGINNERS 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:

mohrravvian on May 08, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Seated Cable Chest Press	40 lbs.	12	60
	45 lbs.	10	60
	50 lbs.	8	60
Thighs
Dumbbell Squats	70 lbs.	12	90
	70 lbs.	10	90
	80 lbs.	8	90
Back
Wide-Grip Front Pulldowns	70 lbs.	12	60
	75 lbs.	10	60
	80 lbs.	8	60
Biceps
Standing Barbell Curls	45 lbs.	12	60
	50 lbs.	10	60
Triceps
Triceps Cable Pushdowns	80 lbs.	12	60
	90 lbs.	10	60
Chest
Machine Chest Press	65 lbs.	12	60
	70 lbs.	10	60
Abs
Crunches	-	15	30
	-	12	30
Bench Knee Tucks	-	15	30
	-	12	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Rowing Machine	0.000 miles	5	-

Day 3

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	3.080 miles	25	-

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