BEGINNER 3G

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 June 02, 2012

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Intermediate

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
	125 lbs.	20	30
	125 lbs.	20	30
	125 lbs.	20	30
Back
Wide-Grip Front Pulldowns	50 lbs.	12	60
	100 lbs.	12	60
	100 lbs.	12	60
	100 lbs.	12	60
Biceps
Standing Barbell Curls	40 lbs.	12	60
	60 lbs.	12	60
	60 lbs.	12	60
	60 lbs.	12	60
Chest
Barbell Bench Press	100 lbs.	12	60
	140 lbs.	12	60
	140 lbs.	12	60
	140 lbs.	12	60
Lower Back
Machine Low Back Extensions	60 lbs.	12	60
	90 lbs.	12	60
	90 lbs.	12	60
	90 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
	100 lbs.	12	60
	100 lbs.	12	60
	100 lbs.	12	60
Angled Leg Press	120 lbs.	12	60
	200 lbs.	12	60
	200 lbs.	12	60
	200 lbs.	12	60
Seated Leg Curls	50 lbs.	12	60
	90 lbs.	12	60
	90 lbs.	12	60
	90 lbs.	12	60
Calves
Calf Presses	40 lbs.	15	60
	75 lbs.	20	60
	75 lbs.	20	60
	75 lbs.	12	60
Abs
Rotary Torso Machine	25 lbs.	15	30
	40 lbs.	15	30
	40 lbs.	15	30
	40 lbs.	15	30
Chest
Incline Barbell Press	60 lbs.	12	60
	100 lbs.	12	60
	100 lbs.	12	60
	100 lbs.	12	60

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