REAL BASIC MACHINES1

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
dave_47 on February 14, 2011
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Back, Biceps, Triceps, Abs, Shoulders, Trapezius, Thighs, Calves
Description
Designed as a basic plan for beginners. Incorporates weightlifting and cardio on six day schedule.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Machine Chest Press120 lbs.860
120 lbs.860
120 lbs.860
Back
Close-Grip Pulldowns90 lbs.860
90 lbs.860
90 lbs.860
Biceps
Standing Barbell Curls45 lbs.860
45 lbs.860
45 lbs.860
Triceps
One-Arm Dumbbell Extensions15 lbs.860
15 lbs.860
15 lbs.860
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles0-
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Seated Dumbbell Press30 lbs.1060
30 lbs.1060
30 lbs.1060
Trapezius
Dumbbell Upright Rows20 lbs.860
20 lbs.860
Thighs
Angled Leg Press190 lbs.1090
190 lbs.1090
190 lbs.1090
Dumbbell Lunge with Shoulder Press20 lbs.1090
20 lbs.1090
20 lbs.1090
Calves
Standing Calf Raises180 lbs.1060
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles30-

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