BEGGINNER 2K

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:

keghead on July 27, 2012

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Back, Abs, Chest, Thighs, Calves

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Close-Grip Pulldowns	130 lbs.	12	60
	140 lbs.	10	60
	150 lbs.	8	60
	160 lbs.	6	60
Hammer Strength Isolateral High Row	100 lbs.	12	60
	110 lbs.	10	60
	115 lbs.	8	60
	120 lbs.	6	60
Hammer Strength Isolateral Low Row	120 lbs.	12	60
	130 lbs.	10	60
	135 lbs.	8	60
	140 lbs.	6	60
Abs
Machine Crunches	10 lbs.	20	30
	10 lbs.	20	30
	10 lbs.	20	30
	10 lbs.	20	30
Chest
Pec Deck Flyes	85 lbs.	12	60
	95 lbs.	10	60
	100 lbs.	8	60
	105 lbs.	6	60
Barbell Bench Press	140 lbs.	12	60
	150 lbs.	10	60
	160 lbs.	8	60
	170 lbs.	6	60
Thighs
Seated Machine Leg Press	200 lbs.	12	60
	220 lbs.	10	60
	240 lbs.	8	60
	260 lbs.	6	60
Calves
Calf Presses	75 lbs.	25	60
	75 lbs.	25	60
	75 lbs.	25	60
	75 lbs.	25	60
Thighs
Leg Extensions	105 lbs.	12	60
	115 lbs.	10	60
	120 lbs.	8	60
	125 lbs.	6	60
Seated Leg Curls	105 lbs.	12	60
	115 lbs.	10	60
	120 lbs.	8	60
	125 lbs.	6	60
Back
Seated Cable Pulldowns: Alternating	135 lbs.	12	60
	145 lbs.	10	60
	150 lbs.	8	60
	155 lbs.	6	60
Abs
Rotary Torso Machine	80 lbs.	15	30
	80 lbs.	15	30
	80 lbs.	15	30
	80 lbs.	15	30

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