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.

Rating:

Created By:

FitClick on October 28, 2009

Users:

1,173 (Find someone using this workout plan)

Comments:

See 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 Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	100 lbs.	12	60
	110 lbs.	10	60
	115 lbs.	8	60
Thighs
Smith Machine Squats	85 lbs.	12	90
	85 lbs.	10	90
	95 lbs.	8	90
Back
Wide-Grip Front Pulldowns	75 lbs.	12	60
	80 lbs.	10	60
	85 lbs.	8	60
Biceps
Standing Barbell Curls	45 lbs.	12	60
	50 lbs.	10	60
Triceps
Triceps Cable Pushdowns	40 lbs.	12	60
	45 lbs.	10	60
Abs
Crunches	-	15	30
	-	12	30
Bench Knee Tucks	-	15	30
	-	12	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	5	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	0.000 miles	40	-

Well I do these work ours but can never finish the second day cause I can't seem to be able to download the rest but I do enjoy the one day wirkout

ciagarcia

December 4, 2012 at 8:58am

You can swap the exercises and choose an exercise for the target muscle that you can do at home.

vernan

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.

jclifton96

October 5, 2011 at 9:51am

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