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.
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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

how do i find out day 3 and 4 consit of
 
January 9, 2011 at 11:07am
this is actually pretty well defined... can we change the dynamics of the wieght? if so what is the percentage can we change to ? i love the structure
 
January 3, 2011 at 10:01pm
can i see what is nex
 
December 30, 2010 at 1:12am

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