BEGINNING DAY 1A

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, Thighs, Biceps, Abs, Chest, Shoulders, Calves

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Wide-Grip Front Pulldowns	50 lbs.	12	60
	90 lbs.	12	60
	90 lbs.	12	60
	90 lbs.	12	60
Thighs
Angled Leg Press	70 lbs.	12	60
	120 lbs.	12	60
	120 lbs.	12	60
	120 lbs.	12	60
Leg Extensions	50 lbs.	12	60
	90 lbs.	12	60
	90 lbs.	12	60
	90 lbs.	12	60
Biceps
Machine Preacher Curls	25 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60
Abs
Machine Crunches	60 lbs.	15	30
	100 lbs.	20	30
	100 lbs.	20	30
Chest
Machine Chest Press	60 lbs.	12	60
	100 lbs.	12	60
	100 lbs.	12	60
	100 lbs.	12	60
Thighs
Seated Leg Curls	40 lbs.	12	60
	70 lbs.	12	60
	70 lbs.	12	60
	70 lbs.	12	60
Back
Back Extension with Lower Trap Raise	50 lbs.	12	60
	80 lbs.	12	60
	80 lbs.	12	60
Shoulders
Machine Shoulder Press	40 lbs.	12	60
	70 lbs.	12	60
	70 lbs.	12	60
	70 lbs.	12	60
Calves
Calf Presses	40 lbs.	15	60
	70 lbs.	20	60
	70 lbs.	20	60
Shoulders
Machine Lateral Raises	25 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60

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