THE ULTIMATE BEGINNER PLAN

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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

I have Bipolor disorder and I take medication such as Celexa and riperdal and they are making me gain weight rapidly. What can I do? I really need help.

dora48

May 21, 2010 at 9:20pm

I don't belong to a gym and really don't want to. Carving out time to go to the gym doesn't work for me. I like to jog, bike and I have hand weights but the range of weights are limited. Does anyone know of a plan without joining a gym and without having an extensive weights to use at home?

Aprilno

May 21, 2010 at 6:33pm

I have hypertension and have had angioplasty. I started at 188lbs am now down to 163lbs. I have gone back to fencing (2x a week) since I found just doing exercises rather boring and needed other motivations. What I don't understand is how to balance fencing with the needed exercising to get in better shape and also improve my fencing ability.

kriticalmas

May 8, 2010 at 6:17pm

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