This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
 Rating: 3.5/5.0
Created By:
FitClick on January 11, 2010
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Target Gender:
Body Parts:
Chest, Back, Lower Back, Abs, Shoulders, Trapezius, Triceps, Thighs, Calves, Biceps
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 ExercisesExercise
Rest (sec.)
Incline Dumbbell Press30 lbs.860
30 lbs.860
30 lbs.860
Seated Cable Rows75 lbs.860
75 lbs.860
75 lbs.860
Lower Back
Machine Low Back Extensions80 lbs.1060
Bench Knee Tucks-1030
Cardio Training Exercises (definitions)Cardio
Rest (sec.)
Outdoor Running0.000 miles30-
Day 2
Cardio Training Exercises (definitions)Cardio
Rest (sec.)
Outdoor Running0.000 miles30-

Workout routine comments

I am using this plan now called the "Ultimate Beginners Plan" when I started it a few months ago, love the flexiblity it offers to swap or delete exercises as you chose
December 31, 2012 at 7:02pm
Great workout plan i cant wait to start shedding off all this baby fat. Doing this for me and my daughter!! Woo!
December 20, 2012 at 9:32am
I don't have any dumbbells laying around the house either, but I did get a elastic band that has a "gadget" in the middle that can wedge behind my closet door. I sit in a chair for upper arm exercises and sit on the floor and wedge it under the bottom of the door for other types of exercises. Granted, I don't know the weight I'm using but serves purpose of doing the exercise. Where there is a will, there's a way!! Good Luck everyone :-)
September 17, 2012 at 1:03am

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