BEGINERS

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:

wontreefox on February 11, 2009

Users:

33 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	140 lbs.	10	60
	140 lbs.	10	60
	140 lbs.	10	60
Incline Barbell Press	105 lbs.	10	60
	105 lbs.	10	60
	105 lbs.	10	60
Decline Barbell Press	140 lbs.	8	60
	140 lbs.	8	60
	140 lbs.	8	60
Flat Bench Dumbbell Flyes	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Biceps
Standing Barbell Curls	55 lbs.	12	60
	55 lbs.	12	60
	55 lbs.	12	60
Suicide Curls	35 lbs.	21	60
	35 lbs.	21	60
	35 lbs.	21	60
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Reverse Crunches	-	25	30
	-	25	30
	-	25	30
Crunches	-	25	30
	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	0	-

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