1ST PHORM 30 DAY BEGINNER PROGRAM

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
MikeWrestler
Rating:
 Unrated
Created By:
MikeWrestler on July 27, 2018
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Body Parts:
Thighs, Shoulders, Back, Abs, Lower Back, Chest, Calves, Biceps, Triceps
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Barbell Squats-12120
-12120
-12120
Front Squats-12120
-12120
-12120
Angled Leg Press-12120
-12120
-12120
Dumbbell Lunges-12120
-12120
-12120
Lying Leg Curls-12120
-12120
-12120
Leg Extensions-12120
-12120
-12120
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Stairclimbing Machine0 miles200
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Shoulders
Standing Barbell Press-12120
-12120
-12120
Lateral Dumbbell Raises-12120
-12120
-12120
Machine Shoulder Press-12120
-12120
-12120
Rear Dumbbell Raises-12120
-12120
-12120
Back
Reverse Pec Deck Flyes-12120
-12120
-12120
Abs
Flutter Kicks--45
--45
--45
Sit-Ups-1545
-1545
-1545
Russian Twist-1545
-1545
-1545

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