BASIC STRENGTH PLAN: 2 DAYS A WEEK

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: 3.7/5.0
Created By:
FitClick on January 11, 2010
Comments:
Workout Category:
Strength Training Only
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Back, Biceps, Triceps, Abs, Thighs, Calves, Shoulders, Trapezius, Lower Back
Description
Designed for newbies, use this basic beginner strength plan to get started with a weightlifting program. Lift two days a week on a T-F schedule (set your start date for a Tuesday to maintain that schedule)

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Incline Dumbbell Press30 lbs.860
30 lbs.860
30 lbs.860
Back
Seated Cable Rows75 lbs.860
75 lbs.860
75 lbs.860
Biceps
Standing Barbell Curls45 lbs.860
45 lbs.860
45 lbs.860
Triceps
One-Arm Dumbbell Extensions12 lbs.860
12 lbs.860
12 lbs.860
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Dumbbell Lunges20 lbs.1090
20 lbs.1090
20 lbs.1090
Standing Leg Curls15 lbs.1390
15 lbs.1390
15 lbs.1390
Calves
Standing Calf Raises150 lbs.1060
Shoulders
Seated Dumbbell Press25 lbs.860
25 lbs.860
25 lbs.860
Trapezius
Barbell Upright Rows40 lbs.860
40 lbs.860
40 lbs.860
Lower Back
Machine Low Back Extensions70 lbs.1060
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030

Workout routine comments

Sorry also for the knee tucks and Crunches I added one more set and 10 reps to each
 
August 31, 2011 at 10:03am
I Tried this last night, it's pretty good, took me about 35-40 minutes. This is truly a beginners work out- I thought it was going to be hard. I had to add more reps so instead of 8 for me 10-15 is more like it, but it's very easy and non threathing routine.
 
August 31, 2011 at 10:01am
You may have to improvise to do this at home..chairs and a board that can hold ur body weight to incline..use a dumbells or a olympic bar if you have one and u can get bands..there are many ways to do these just think about how you would do them in a gym and figure out the routine at home
 
August 28, 2011 at 12:00am

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