BEGINNER 2F

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 19, 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	60 lbs.	12	60
	100 lbs.	12	60
	100 lbs.	12	60
	100 lbs.	12	60
Hammer Strength Isolateral High Row	50 lbs.	12	60
	80 lbs.	12	60
	80 lbs.	12	60
	80 lbs.	12	60
Hammer Strength Isolateral Low Row	60 lbs.	12	60
	95 lbs.	12	60
	95 lbs.	12	60
	95 lbs.	12	60
Abs
Machine Crunches	80 lbs.	15	30
	120 lbs.	20	30
	120 lbs.	20	30
	120 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	70 lbs.	12	60
	115 lbs.	12	60
	115 lbs.	12	60
	115 lbs.	12	60
Thighs
Seated Machine Leg Press	100 lbs.	12	60
	160 lbs.	12	60
	160 lbs.	12	60
	160 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	60 lbs.	12	60
	95 lbs.	12	60
	95 lbs.	12	60
	95 lbs.	12	60
Seated Leg Curls	50 lbs.	12	60
	80 lbs.	12	60
	80 lbs.	12	60
	80 lbs.	12	60
Back
Seated Cable Pulldowns: Alternating	80 lbs.	12	60
	120 lbs.	12	60
	120 lbs.	12	60
	120 lbs.	12	60

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