BEGINNER 2D

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 May 09, 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
	90 lbs.	12	60
Hammer Strength Isolateral High Row	45 lbs.	12	60
	75 lbs.	12	60
	75 lbs.	12	60
	75 lbs.	12	60
Hammer Strength Isolateral Low Row	55 lbs.	12	60
	85 lbs.	12	60
	85 lbs.	12	60
	85 lbs.	12	60
Abs
Machine Crunches	60 lbs.	15	30
	110 lbs.	20	30
	110 lbs.	20	30
	110 lbs.	20	30
Chest
Pec Deck Flyes	45 lbs.	12	60
	75 lbs.	12	60
	75 lbs.	12	60
	75 lbs.	12	60
Machine Chest Press	60 lbs.	12	60
	110 lbs.	12	60
	110 lbs.	12	60
	110 lbs.	12	60
Thighs
Seated Machine Leg Press	70 lbs.	12	60
	140 lbs.	12	60
	140 lbs.	12	60
	140 lbs.	12	60
Calves
Calf Presses	40 lbs.	15	60
	70 lbs.	20	60
	70 lbs.	20	60
	70 lbs.	20	60
Thighs
Leg Extensions	50 lbs.	12	60
	90 lbs.	12	60
	90 lbs.	12	60
	90 lbs.	12	60
Seated Leg Curls	40 lbs.	12	60
	75 lbs.	12	60
	75 lbs.	12	60
	75 lbs.	12	60

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