BEGINNER 3K

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 July 27, 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	145 lbs.	20	30
	145 lbs.	20	30
	145 lbs.	20	30
	145 lbs.	20	30
Back
Wide-Grip Front Pulldowns	110 lbs.	12	60
	120 lbs.	10	60
	130 lbs.	8	60
	140 lbs.	6	60
Biceps
Standing Barbell Curls	60 lbs.	12	60
	70 lbs.	10	60
	75 lbs.	8	60
	80 lbs.	6	60
Chest
Barbell Bench Press	145 lbs.	12	60
	155 lbs.	10	60
	160 lbs.	8	60
	165 lbs.	6	60
Lower Back
Machine Low Back Extensions	100 lbs.	12	60
	100 lbs.	12	60
	100 lbs.	12	60
	100 lbs.	12	60
Shoulders
Machine Shoulder Press	80 lbs.	12	60
	90 lbs.	10	60
	95 lbs.	8	60
	100 lbs.	6	60
Thighs
Leg Extensions	110 lbs.	12	60
	120 lbs.	10	60
	125 lbs.	8	60
	130 lbs.	6	60
Angled Leg Press	200 lbs.	12	60
	220 lbs.	10	60
	240 lbs.	8	60
	260 lbs.	6	60
Seated Leg Curls	110 lbs.	12	60
	120 lbs.	10	60
	125 lbs.	8	60
	130 lbs.	6	60
Calves
Calf Presses	80 lbs.	25	60
	80 lbs.	25	60
	80 lbs.	25	60
	80 lbs.	25	60
Abs
Rotary Torso Machine	80 lbs.	15	30
	80 lbs.	15	30
	80 lbs.	15	30
	80 lbs.	15	30

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