MY BEGINNER CARDIO

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:

andersh on May 02, 2012

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

Description

Beginner stuff.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	100	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	0.000 miles	15	-
Rowing Machine	0.000 miles	10	-
Eliptical Machine	0.000 miles	10	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups: Kneeling	-	15	60
Back
Bent-Over Barbell Rows	10 lbs.	15	60
Shoulders
Seated Dumbbell Press	10 lbs.	15	60
Biceps
Dumbbell Bicep Curls: Single-Leg	10 lbs.	15	60
Triceps
One-Arm Dumbbell Extensions	10 lbs.	15	60
Thighs
Lunges: Front to Balance	-	3	60
Chest
Pushups: Wide-Grip	-	15	60
Back
Bent Over Row with Back Extension	10 lbs.	15	60
Single-Arm Lat Pulldown	10 lbs.	15	60
Shoulders
Reverse Rear Dumbbell Raises	10 lbs.	15	60
Shoulder Press Pushup	-	21	60
Biceps
Single-Arm Preacher Hammer Curl	10 lbs.	15	60
	10 lbs.	15	60
Suicide Curls	10 lbs.	15	60
Triceps
Triceps Bench Dips	-	15	60
One-Arm Dumbbell Kickbacks	10 lbs.	15	60
Thighs
Squats: Body Weight	-	3	60
	-	8	60

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