BODYBUILDING

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:

bealittlewiser on January 21, 2012

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Tuesday, Thursday

Tags:

beginner workout1

Description

beginner workout 1

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Standing Barbell Press	-	-	60
Trapezius
Barbell Upright Rows	-	-	60
Shoulders
Lateral Raise and Rear Lateral Raise	-	-	60
Triceps
Lying Triceps Extensions	-	-	60
Biceps
Standing Barbell Curls	-	-	60
Forearms
Dumbbell Wrist Curls	-	-	60
Thighs
Barbell Lunges: Lateral	-	-	60
Barbell Hack Squat	-	-	60
Lying Leg Curls	-	-	60
Leg Extensions	-	-	60

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Calves
Standing Calf Raises	-	-	60
Thighs
Stationary Lunge and Row	-	-	60
Chest
Barbell Bench Press	-	-	60
Flat Bench Dumbbell Flyes	-	-	60
Back
Bent-Over Barbell Rows	-	-	60
Dumbbell Two-Hand Swing	-	-	60
Abs
Machine Side Twists	-	-	30
Crunch Twists	-	-	30
Leg Raises	-	-	30

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