BEGINNER DAY 2A

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 April 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	50 lbs.	12	60
	90 lbs.	12	60
	90 lbs.	12	60
Hammer Strength Isolateral High Row	40 lbs.	12	60
	60 lbs.	12	60
	60 lbs.	12	60
Hammer Strength Isolateral Low Row	40 lbs.	12	60
	60 lbs.	12	60
	60 lbs.	12	60
Abs
Machine Crunches	60 lbs.	15	30
	100 lbs.	20	30
	100 lbs.	20	30
Chest
Pec Deck Flyes	40 lbs.	12	60
	70 lbs.	12	60
	70 lbs.	12	60
Machine Chest Press	60 lbs.	12	60
	100 lbs.	12	60
	100 lbs.	12	60
Thighs
Seated Machine Leg Press	70 lbs.	12	60
	120 lbs.	12	60
	120 lbs.	12	60
Calves
Calf Presses	40 lbs.	15	60
	70 lbs.	20	60
	70 lbs.	20	60
Thighs
Leg Extensions	50 lbs.	12	60
	90 lbs.	12	60
	90 lbs.	12	60
Seated Leg Curls	40 lbs.	12	60
	70 lbs.	12	60
	70 lbs.	12	60

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