INITIAL WORKOUT PLAN

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:

Schaf19 on August 30, 2019

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Shoulders, Triceps, Biceps, Chest, Thighs

Workout Length:

7 days

Workout Days:

Tuesday, Thursday, Saturday

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Workout Routine Sample

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Lateral Dumbbell Raises	10 lbs.	10	30
	10 lbs.	10	30
Seated Dumbbell Press	10 lbs.	10	30
	10 lbs.	10	30
Triceps
One-Arm Dumbbell Kickbacks	10 lbs.	10	30
	10 lbs.	10	30
One-Arm Dumbbell Extensions	10 lbs.	10	30
	10 lbs.	10	30
Biceps
Standing Alternate Dumbbell Curls	15 lbs.	10	30
	15 lbs.	10	30
Standing Dumbbell Curls	15 lbs.	10	30
	15 lbs.	10	30
Seated Curls	15 lbs.	10	30
	15 lbs.	10	30
Chest
Flat Bench Dumbbell Flyes	15 lbs.	10	30
	15 lbs.	10	30
Dumbbell Bench Press	15 lbs.	10	30
	15 lbs.	10	30
Standing Dumbbell Flyes	15 lbs.	10	30
	15 lbs.	10	30
Thighs
Dumbbell Squats	30 lbs.	25	30
	30 lbs.	25	30

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Lateral Dumbbell Raises	-	max	0
Seated Dumbbell Press	-	max	0
Triceps
One-Arm Dumbbell Kickbacks	-	max	0
One-Arm Dumbbell Extensions	-	max	0
Biceps
Standing Alternate Dumbbell Curls	-	max	0
Standing Dumbbell Curls	-	max	0
Seated Curls	-	max	0
Chest
Flat Bench Dumbbell Flyes	-	max	0
Dumbbell Bench Press	-	max	0
Standing Dumbbell Flyes	-	max	0
Thighs
Dumbbell Squats	-	max	0

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