MODIFIED BEGINNER PLAN

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:

mongollord on November 11, 2015

Users:

Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Exercise Time	Rest (sec.)
Chest
Incline Dumbbell Press	60 lbs.	8	-	60
	60 lbs.	8	-	60
	60 lbs.	8	-	60
Back
Seated Cable Rows	80 lbs.	8	-	60
	80 lbs.	8	-	60
	80 lbs.	8	-	60
Biceps
Standing Barbell Curls	60 lbs.	8	-	60
	60 lbs.	8	-	60
	60 lbs.	8	-	60
Triceps
One-Arm Dumbbell Extensions	20 lbs.	8	-	60
	20 lbs.	8	-	60
	20 lbs.	8	-	60
Abs
Bench Knee Tucks	-	10	-	30
	-	10	-	30
Crunches	-	20	-	30
	-	20	-	30
Bridge (Plank)	-	1	-	30

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Exercise Time	Rest (sec.)
Thighs
Dumbbell Lunges	55 lbs.	10	-	90
	55 lbs.	10	-	90
	55 lbs.	10	-	90
Standing Leg Curls	45 lbs.	13	-	90
	45 lbs.	13	-	90
	45 lbs.	13	-	90
Calves
Standing Calf Raises	430 lbs.	10	-	60
Shoulders
Seated Dumbbell Press	50 lbs.	8	-	60
	50 lbs.	8	-	60
	50 lbs.	8	-	60
Trapezius
Barbell Upright Rows	100 lbs.	8	-	60
	100 lbs.	8	-	60
	100 lbs.	8	-	60
Lower Back
Machine Low Back Extensions	180 lbs.	10	-	60
Abs
Bench Knee Tucks	-	10	-	30
	-	10	-	30
Crunches	-	20	-	30
	-	20	-	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	5.000 miles	41	0

No comments have been posted yet.