GETTING STARTED 2

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:

jrgball on June 23, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Beginner

Body Parts:

Chest, Back, Biceps, Thighs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Incline Chest Press	50 lbs.	20	60
	50 lbs.	20	60
	50 lbs.	20	60
Machine Chest Press	50 lbs.	20	60
	50 lbs.	20	60
	50 lbs.	20	60
Decline Barbell Press	50 lbs.	20	60
	50 lbs.	20	60
	50 lbs.	20	60
Flat Bench Dumbbell Flyes	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60
Back
Close-Grip Pulldowns	50 lbs.	20	60
	50 lbs.	20	60
	50 lbs.	20	60
Wide-Grip Front Pulldowns	50 lbs.	20	60
	50 lbs.	20	60
	50 lbs.	20	60
Biceps
Suicide Curls	50 lbs.	20	60
	50 lbs.	20	60
	50 lbs.	20	60
Cable Curls	50 lbs.	20	60
	50 lbs.	20	60
	50 lbs.	20	60
Thighs
Leg Extensions	50 lbs.	20	60
	50 lbs.	20	60
	50 lbs.	20	60
Lying Leg Curls	50 lbs.	10	60
	50 lbs.	10	60
	50 lbs.	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	3.000 miles	0	-

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