BEGINNER

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:

aj10306 on May 04, 2011

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Workout Category:

Strength Training Only

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Wednesday, Friday

Description

Beginner plan for someone who has not exercized in years.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups: Kneeling	-	15	60
	-	15	60
	-	12	60
	-	10	60
Shoulders
Lateral Dumbbell Raises	-	15	60
	-	15	60
	-	12	60
	-	10	60
Back
Chinup	-	15	60
	-	15	60
	-	12	60
	-	10	60
Biceps
Standing Alternate Dumbbell Curls	-	15	60
	-	15	60
	-	12	60
	-	10	60
Triceps
One-Arm Dumbbell Extensions	-	15	60
	-	15	60
	-	12	60
	-	10	60
Abs
Crunches	-	15	30
	-	15	30
	-	12	30
	-	10	30
Thighs
Squats: Body Weight	-	15	60
	-	15	60
	-	12	60
	-	10	60
Calves
Standing Calf Raise (no weight)	-	15	60
	-	15	60
	-	12	60
	-	10	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups: Kneeling	-	-	60
Shoulders
Lateral Dumbbell Raises	-	-	60
Back
Chinup	-	-	60
Biceps
Standing Alternate Dumbbell Curls	-	-	60
Triceps
One-Arm Dumbbell Extensions	-	-	60
Abs
Crunches	-	-	30
Thighs
Squats: Body Weight	-	-	60
Calves
Standing Calf Raise (no weight)	-	-	60

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