BASIC STRENGTH PLAN: 4 DAYS A WEEK

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
FitClick
Rating:
 Rating: 3.0/5.0
Created By:
FitClick on January 11, 2010
Comments:
Workout Category:
Strength Training Only
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps
Description
Designed for newbies, use this basic beginner strength plan to get started with a weightlifting program. Lift three days a week on a M-T-Th-F schedule (set your start date for a Monday to maintain that schedule)

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press35 lbs.860
35 lbs.860
35 lbs.860
Triceps
One-Arm Dumbbell Extensions12 lbs.860
12 lbs.860
12 lbs.860
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press180 lbs.1090
180 lbs.1090
180 lbs.1090
Standing Leg Curls15 lbs.1390
15 lbs.1390
15 lbs.1390
Calves
Standing Calf Raises150 lbs.1060
Lower Back
Machine Low Back Extensions80 lbs.1060
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030

Workout routine comments

New start today. I will begin today dispite a Monday start suggestion. I have to strike while the iron is hot, or i will continue to put it off
 
August 27, 2011 at 4:40pm
Half of these workouts are a joke i weigh 195lbs with only 12% body fat i came here to find more workouts for me and my team all these say drink alot of water like 165oz a day and thats bull because you will just end up with water weight and barely muscle you do need to drink alot of water but to much it depends on how do you weigh if you weigh more than me then just drink 85 to 95 oz if less than just50 to 65 oz and do not do 12 reps do 10 and for each set add 20 to 35lbs more but you have to push it and flex your muscles for the best results.
 
June 27, 2011 at 4:34am
I'm gonna be honest here, I'm 100% new to this workout stuff.... and eating right, well I'm new to that as well! I've had medical problems almost my whole life (uncontroled asthmas), just found out a couple of years ago that I'm diabetic and have COPD. On top of all that, I started smoking when I was 12 (quit almost 2 weeks ago). My lungs are so messed up, my asthma is just now getting undercontrol, a doc has changed my meds, I've quit smoking and I'm looking to get into shape. Will this plan help? Can I add a cardio plan with it or will that be too much at one time? And of course I have to have 1 dumb question, how do you count the reps? I mean, I remember in school you would count 1 2 3 1 1 2 3 2... is that how a rep is or is it just 1 2 3 4 5 etc?
 
May 22, 2011 at 11:28am

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