THE ULTIMATE BEGINNER PLAN

Use this 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.

Rating:

Created By:

FitClick on January 11, 2010

Users:

8,161 (Find someone using this workout plan)

Comments:

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps

Description

If you're serious about starting a workout routine, this plan is the ultimate. With a 3-day strength training plan that hits all body parts once a week and a daily cardio schedule of your choice, this plan is the best building block for a healthy lifestyle. With just 3 months on this plan you'll become a new person.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	30 lbs.	8	60
	30 lbs.	8	60
	30 lbs.	8	60
Back
Seated Cable Rows	75 lbs.	8	60
	75 lbs.	8	60
	75 lbs.	8	60
Lower Back
Machine Low Back Extensions	80 lbs.	10	60
Abs
Bench Knee Tucks	-	10	30
	-	10	30
Crunches	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-

Workout routine comments

slimmy u will lose weight at first but then u will gain weight as u grow muscle. u cannot gain muscle withought first losing the weigtht, its inevitable becuz u have to excersise to grow muscle and at first u will gain minimul muscle but maximum fat loss. then after a while u will start gaining muscle. corita2121 i understand what u mean i didnt know at first so i went to google images and typed in the names

idb222

June 12, 2010 at 7:09am

i was so excited, but now i dont know which one are "incline dumbbell press", "seated cable rows" or "knee tucks", dont know what to do now :( is it possible to see a picture of each? or a description? please?

corita2121

June 10, 2010 at 11:23pm

I'm trying to gain 10 lbs is this a good workout plan for the exercise part of my weight gain goal ? I really dnt want to exercise to much because I'm afraid i will lose weight .

slimy

June 10, 2010 at 10:14pm

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