JAY BEGINNER FULL BODY 3

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

jayvidas1 on June 22, 2017

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Chest, Thighs, Biceps, Triceps, Back, Trapezius, Lower Back, Shoulders, Calves, Abs

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	50 lbs.	5	60
	50 lbs.	5	60
	50 lbs.	5	60
Thighs
Barbell Squats	100 lbs.	5	60
	100 lbs.	5	60
	100 lbs.	5	60
Biceps
Incline Dumbbell Curls	30 lbs.	5	60
	30 lbs.	5	60
	30 lbs.	5	60
Triceps
One-Dumbbell Triceps Extensions	50 lbs.	5	60
	50 lbs.	5	60
	50 lbs.	5	60
Back
Barbell Pullover	70 lbs.	5	60
	70 lbs.	5	60
	70 lbs.	5	60
Trapezius
Barbell Shrugs	30 lbs.	5	60
	30 lbs.	5	60
	30 lbs.	5	60
Lower Back
Good Mornings	60 lbs.	5	60
	60 lbs.	5	60
	60 lbs.	5	60
Shoulders
Standing Dumbbell Press	50 lbs.	5	60
	50 lbs.	5	60
	50 lbs.	5	60
Calves
Standing Barbell Calf Raises	30 lbs.	5	60
	30 lbs.	5	60
	30 lbs.	5	60
Abs
Russian Twist	-	10	60
	-	10	60
	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	1 miles	15	0

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	150 lbs.	5	60
	150 lbs.	5	60
	150 lbs.	5	60
Back
Barbell Pullover	70 lbs.	5	60
	70 lbs.	5	60
	70 lbs.	5	60
Superman with Twist and Weight	5 lbs.	max	60
	5 lbs.	max	60
	5 lbs.	max	60
Shoulders
Front Dumbbell Raises	25 lbs.	5	60
	25 lbs.	5	60
	25 lbs.	5	60
Trapezius
Dumbbell Shrugs	45 lbs.	5	60
	45 lbs.	5	60
	45 lbs.	5	60
Thighs
Barbell Squats	155 lbs.	5	60
	155 lbs.	5	60
	155 lbs.	5	60
Biceps
EZ Bar Preacher Curls	70 lbs.	5	60
	70 lbs.	5	60
	70 lbs.	5	60
Triceps
One-Dumbbell Triceps Extensions	75 lbs.	5	60
	75 lbs.	5	60
	75 lbs.	5	60
Calves
Standing Calf Raises	50 lbs.	5	60
	50 lbs.	5	60
	50 lbs.	5	60
Abs
Bicycle Crunches	-	-	60
	-	-	60
	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Upright Stationary Bike	1 miles	15	0

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