BASIC BEGINNER-FREE WEIGHT & CARDIO

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
mschrank
Rating:
 Unrated
Created By:
mschrank on December 06, 2010
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Back, Shoulders, Thighs, Biceps, Calves, Abs, Lower Back
Tags:
cardio, Beginner, free weight

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press95 lbs.1060
95 lbs.1060
Back
Bent-Over Barbell Rows60 lbs.1060
60 lbs.1060
Shoulders
Standing Barbell Press60 lbs.1060
60 lbs.1060
Thighs
Barbell Squats95 lbs.1060
95 lbs.1060
Stiff-Legged Dumbbell Deadlifts95 lbs.1060
--60
Biceps
Standing Barbell Curls60 lbs.1060
--60
Calves
Calf Presses145 lbs.1060
145 lbs.1060
Abs
Glute Bridge with Abduction-1030
-1030
-1030
Plank on Swiss Ball-530
Swiss Ball Jackknifes-530
-530
-530
-530
-530
Ball Crunches-2530
-2530
Crunch Twists-2530
-2530
Lower Back
Swiss-Ball Reverse Hyperextension-2060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0.000 miles0-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Spinning0.000 miles55-

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