This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
Workout Category:
Strength Training Only
Workout Type:
General Fitness
Experience Level:
Beginner
Body Parts:
Thighs, Back, Chest, Shoulders, Trapezius, Triceps, Biceps, Lower Back, Calves, Forearms, Abs
Workout Days:
Monday, Wednesday, Friday
Description
**Choose your weights by how much you can do
Weeks 1-6: Total Body Circuit Workout
Complete the following on two non-consecutive days per week.
During the first three weeks, do each exercise for one set of 15 reps: during the last three weeks, do two sets of 12 reps for bodyparts indicated (using a slightly heavier weight on all sets)
Weeks 7 – 12: Split Workout with Increased Intensity.
Divide your body into two parts (upper and lower), increasing weight training days to three non consecutive days per week (i.e., Monday, Wednesday, Friday).
Alternate between the two exercise routines. In the first week, you’ll end up doing Workout 1 twice, while in the second week you’ll do workout 2 twice etc.
Do sets and reps as indicated.
Rest 60-90 seconds between the sets.
Choose exercise alternates on occasion to work the muscles a little differently