BEGINNER TONING PLAN

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
FitClick
Rating:
 Rating: 3.5/5.0
Created By:
FitClick on October 28, 2009
Comments:
Workout Category:
Strength & Cardio Combined
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Chest, Thighs, Back, Biceps, Triceps, Abs, Shoulders, Trapezius

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press100 lbs.1260
110 lbs.1060
115 lbs.860
Thighs
Smith Machine Squats85 lbs.1290
85 lbs.1090
95 lbs.890
Back
Wide-Grip Front Pulldowns75 lbs.1260
80 lbs.1060
85 lbs.860
Biceps
Standing Barbell Curls45 lbs.1260
50 lbs.1060
Triceps
Triceps Cable Pushdowns40 lbs.1260
45 lbs.1060
Abs
Crunches-1530
-1230
Bench Knee Tucks-1530
-1230
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Pre-Lift Cardio Warm Up0.000 miles5-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Incline Walk0.000 miles40-

Workout routine comments

You can swap the exercises and choose an exercise for the target muscle that you can do at home.
 
June 27, 2012 at 11:35pm
how do i find the actual daily workouts .. with the list of machines.. i know i'm going to vary the weights.. but lookin for the list. to print out.
 
October 5, 2011 at 9:51am
nice
 
August 7, 2011 at 3:21pm

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