BASIC

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
jerseymick on June 22, 2012
Users:
1 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength & Cardio Combined
Workout Type:
Weightlifting
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Chest, Triceps, Shoulders, Trapezius, Thighs, Calves, Back, Biceps, Forearms
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday
Description

Very basic workout that is good for people looking to get started.  There isn't a set weight you should use because we are all different, just make sure you feel it a little bit. abs and cardio are done 3 times a week, monday, wednesday, and friday.  If you want to do more running feel free, or change up the cardio it is highly encouraged. 

To view this page you needFlash Player 8+ support!

Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Barbell Bench Press-1060
-1060
-1060
Incline Barbell Press-1060
-1060
-1060
Dumbbell Flyes-1060
-1060
-1060
Cable Crossovers-1060
-1060
-1060
Triceps
Triceps Cable Pushdowns-1060
-1060
-1060
One-Dumbbell Triceps Extensions-1060
-1060
-1060
Close-Grip Bench Press-1060
-1060
-1060
Triceps Bench Dips-1060
-1060
-1060
Cardio Training Exercises (definitions)Cardio
Distance(miles)		Cardio
Time(min)		Rest (sec.)
Outdoor Running0 miles20-
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Shoulders
Seated Dumbbell Press-1060
-1060
-1060
Front Dumbbell Raises-1060
-1060
-1060
Lateral Dumbbell Raises-1060
-1060
-1060
Trapezius
Modified Shrugs-1060
-1060
-1060
Barbell Shrugs-1060
-1060
-1060
Thighs
Barbell Squats-1060
-1060
-1060
Leg Extensions-1060
-1060
-1060
Lying Leg Curls-1060
-1060
-1060
Dumbbell Lunges-1060
-1060
-1060
Calves
Standing Calf Raises-1060
-1060
-1060
Calf Presses-1060
-1060
-1060

Workout routine comments

No comments have been posted yet.



Follow Us

Explore FitClick
Browse this section for quick links to our workout routines and other popular workout and fitness features. From exercise programs to calories burned data, FitClick has the content you need to lead a healthy life. Find a workout routine, fitness program and more at your source for fitness information.
Diet & Nutrition
Workout & Fitness
Fitness Programs
Exercises
Weight Loss
Calories Burned
Calculators, Recipes & More
We have updated our Privacy Policy, effective May 25, 2018. We have done this in preparation for the EU's new data privacy law, the General Data Protection Regulation (GDPR). Please take the time to review our updated documentation by clicking on the Privacy Policy link at the bottom of this page. By continuing to use this service on or after May 25, 2018, you agree to our updated Privacy Policy.