MONTH 1 - 3 BEGGINNER PROGRAM

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

jestrada71 on May 30, 2011

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Tuesday, Wednesday, Friday, Saturday

Description

General get back into shape for beginning or returning bodybuilder.

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	115 lbs.	10	90
	115 lbs.	10	90
	115 lbs.	10	90
Back
Bent-Over Barbell Rows	115 lbs.	10	90
	115 lbs.	10	90
	115 lbs.	10	90
Shoulders
Seated Dumbbell Press	35 lbs.	10	90
	35 lbs.	10	90
	35 lbs.	10	90
Biceps
Standing Barbell Curls	50 lbs.	10	90
	50 lbs.	10	90
	50 lbs.	10	90
Triceps
Lying Triceps Extensions	50 lbs.	10	90
	50 lbs.	10	90
	50 lbs.	10	90

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 3%	0 miles	20	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Squat with Dumbbell Curl on Bosu Ball	135 lbs.	10	90
	135 lbs.	10	90
	135 lbs.	10	90
Angled Leg Press	225 lbs.	10	90
	225 lbs.	10	90
	225 lbs.	10	90
Stiff-Legged Dumbbell Deadlifts	40 lbs.	10	90
	40 lbs.	10	90
	40 lbs.	10	90
Lying Leg Curls	50 lbs.	10	90
	50 lbs.	10	90
	50 lbs.	10	90
Calves
Seated Calf Raises	90 lbs.	15	90
	90 lbs.	15	90
	90 lbs.	15	90
Abs
Crunches	-	15	90
	-	15	90
	-	15	90
Hanging Knee Tucks	-	15	90
	-	15	90
	-	15	90

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	20	-

No comments have been posted yet.