BEGINNER 3D

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 12, 2012

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Machine Crunches	80 lbs.	15	30
	120 lbs.	20	30
	120 lbs.	20	30
	120 lbs.	20	30
Back
Wide-Grip Front Pulldowns	50 lbs.	12	60
	90 lbs.	12	60
	100 lbs.	12	60
	90 lbs.	12	60
Biceps
Machine Preacher Curls	25 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60
Chest
Machine Chest Press	75 lbs.	12	60
	120 lbs.	12	60
	120 lbs.	12	60
	120 lbs.	12	60
Lower Back
Machine Low Back Extensions	50 lbs.	12	60
	85 lbs.	12	60
	85 lbs.	12	60
	85 lbs.	12	60
Shoulders
Machine Shoulder Press	40 lbs.	12	60
	70 lbs.	12	60
	70 lbs.	12	60
	70 lbs.	12	60
Thighs
Leg Extensions	60 lbs.	12	60
	95 lbs.	12	60
	95 lbs.	12	60
	95 lbs.	12	60
Angled Leg Press	100 lbs.	12	60
	160 lbs.	12	60
	160 lbs.	12	60
	160 lbs.	12	60
Seated Leg Curls	40 lbs.	12	60
	80 lbs.	12	60
	80 lbs.	12	60
	80 lbs.	12	60
Calves
Calf Presses	40 lbs.	15	60
	75 lbs.	20	60
	75 lbs.	20	60
	75 lbs.	12	60

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