BEGINNING

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:

judykopf on June 01, 2013

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

Chest, Abs, Trapezius, Thighs, Back, Lower Back, Triceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	20 lbs.	5	10
	20 lbs.	5	10
	20 lbs.	5	10
	20 lbs.	5	10
	20 lbs.	5	10
Abs
Crunches	-	10	10
	-	10	10
	-	10	10
	-	10	10
	-	10	10
Side Crunches	-	20	10
	-	20	10
	-	20	10
	-	20	10
	-	20	10
Trapezius
Barbell Upright Rows	20 lbs.	10	10
	20 lbs.	10	10
Chest
Dumbbell Bench Press	20 lbs.	10	20
	20 lbs.	10	20
	20 lbs.	10	20
	20 lbs.	10	20
	20 lbs.	10	20
Thighs
Hip Adduction Machine	15 lbs.	20	0
	15 lbs.	20	0
	15 lbs.	20	0
	15 lbs.	20	0
Hip Abduction Machine	15 lbs.	20	60
	15 lbs.	20	60
	15 lbs.	20	60
Back
Machine Seated Rows	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Abs
Dumbbell Side Bends	5 lbs.	10	10
	5 lbs.	10	10
	5 lbs.	10	10
	5 lbs.	10	10
	5 lbs.	10	10
Back
Lat Pulldown with Neutral Grip	30 lbs.	10	60
	30 lbs.	10	60
	30 lbs.	10	60
Lower Back
Deadlifts	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
	20 lbs.	10	60
Triceps
Rope Extensions	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
	25 lbs.	10	60
Chest
Cable Crossovers	20 lbs.	20	15
	20 lbs.	20	15
	20 lbs.	20	15
	20 lbs.	20	15
	20 lbs.	20	15
	-	max	60
Trapezius
Dumbbell Upright Rows	20 lbs.	10	60
	20 lbs.	10	60
Abs
Knee-Up Crunches	-	10	10
	-	10	10
	-	10	10
	-	10	10
	-	10	10
Thighs
Close-Stance Leg Press	90 lbs.	10	10
	90 lbs.	10	10
	90 lbs.	10	10
	90 lbs.	10	10
	90 lbs.	10	10
	90 lbs.	10	10

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Swimming	0.000 miles	10	-

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