BASIC STRENGTH PLAN: 4 DAYS A WEEK

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:

932 (Find someone using this workout plan)

Comments:

See 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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	35 lbs.	8	60
	35 lbs.	8	60
	35 lbs.	8	60
Triceps
One-Arm Dumbbell Extensions	12 lbs.	8	60
	12 lbs.	8	60
	12 lbs.	8	60
Abs
Bench Knee Tucks	-	10	30
	-	10	30
Crunches	-	20	30
	-	20	30

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Angled Leg Press	180 lbs.	10	90
	180 lbs.	10	90
	180 lbs.	10	90
Standing Leg Curls	15 lbs.	13	90
	15 lbs.	13	90
	15 lbs.	13	90
Calves
Standing Calf Raises	150 lbs.	10	60
Lower Back
Machine Low Back Extensions	80 lbs.	10	60
Abs
Bench Knee Tucks	-	10	30
	-	10	30
Crunches	-	20	30
	-	20	30

Workout routine comments

Questions can be sent to customerservice@genesant.com. Also, this particular workout DOES in fact have four days worth of strength training exercises. If you add it to your workout tracker by using clicking "Use this workout plan," you will be able to view the entire workout.

FitClick

January 31, 2011 at 3:12pm

does any 1 anser these posts??

tek92

January 31, 2011 at 3:08pm

there aren't any day 3 and day 4??

tek92

January 31, 2011 at 3:48am

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