BEGINNER 2I

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 26, 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	70 lbs.	12	60
	110 lbs.	12	60
	110 lbs.	12	60
	110 lbs.	12	60
Hammer Strength Isolateral High Row	60 lbs.	12	60
	95 lbs.	12	60
	95 lbs.	12	60
	95 lbs.	12	60
Hammer Strength Isolateral Low Row	60 lbs.	12	60
	105 lbs.	12	60
	105 lbs.	12	60
	105 lbs.	12	60
Abs
Machine Crunches	90 lbs.	15	30
	130 lbs.	20	30
	130 lbs.	20	30
	130 lbs.	20	30
Chest
Pec Deck Flyes	50 lbs.	12	60
	85 lbs.	12	60
	85 lbs.	12	60
	85 lbs.	12	60
Barbell Bench Press	90 lbs.	12	60
	140 lbs.	12	60
	140 lbs.	12	60
	140 lbs.	12	60
Thighs
Seated Machine Leg Press	140 lbs.	12	60
	220 lbs.	12	60
	220 lbs.	12	60
	220 lbs.	12	60
Calves
Calf Presses	50 lbs.	15	60
	75 lbs.	20	60
	75 lbs.	20	60
	75 lbs.	20	60
Thighs
Leg Extensions	60 lbs.	12	60
	105 lbs.	12	60
	105 lbs.	12	60
	105 lbs.	12	60
Seated Leg Curls	60 lbs.	12	60
	95 lbs.	12	60
	95 lbs.	12	60
	95 lbs.	12	60
Back
Seated Cable Pulldowns: Alternating	80 lbs.	12	60
	125 lbs.	12	60
	125 lbs.	12	60
	125 lbs.	12	60
Abs
Rotary Torso Machine	65 lbs.	15	30
	65 lbs.	15	30
	65 lbs.	15	30
	65 lbs.	15	30

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