Online Fitness Trainer, Exercise Programs & Workout Routines

2-WEEK GET STARTED WORKOUT

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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Rating:
 Unrated
Created By:
Maverick333 on September 26, 2021
Comments:
Workout Category:
Strength & Cardio Combined
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Thighs, Chest, Back, Shoulders, Calves, Abs, Biceps, Lower Back, Triceps
Workout Length:
7 days
Workout Days:
Monday, Wednesday, Friday
Tags:
get back in shape; easy workout; begginer workout;
Description

This is a 2-week circuit training workout for begginers who never lifted weights or for people who want to get back in shape after a long break before starting a more intense workout. The goal is to get the muscles ready for more intense workouts without feeling so sore that you skip workouts.

Start with a brief 10 minutes of cardio to warm-up, then use the first circuit of 15-20 reps as a more specific warmup using 2/3 to 3/4 of the weights you would use for the second and third circuits at 8-12 reps, resting 1 minute between sets. Ex. If you use 100 pounds on the bench press, do your first circuit using only 65-75 lbs for that exercise.

Finish with a 2-3 minute walking rest period and a 10 minute stretching session.

Do this workout 2-3 times a week for two weeks (recommendation: 2 workouts the first week, and 3 the second week).

30-60 cardio workouts are recommended on non training days.





 

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Exercise
Time
Rest (sec.)
Thighs
Smith Machine Squats60 lbs.2001:0560
Chest
Smith Machine Regular Bench Press80 lbs.2001:0560
Thighs
Lying Leg Curls40 lbs.2001:0560
Back
Wide-Grip Front Pulldowns50 lbs.2001:0560
Thighs
Leg Extensions40 lbs.2001:0560
Shoulders
Lateral Dumbbell Raises5 lbs.2001:0560
Calves
Standing Calf Raises-2001:0560
Back
Seated Cable Rows50 lbs.2001:0560
Abs
Crunches-2000:4060
Biceps
Seated Curls15 lbs.2001:0560
Lower Back
Back Extension: Ground-2000:4060
Triceps
Triceps Cable Pushdowns15 lbs.2001:0560
Thighs
Smith Machine Squats80 lbs.1200:5060
Chest
Smith Machine Regular Bench Press100 lbs.1200:5060
Thighs
Lying Leg Curls50 lbs.1200:5060
Back
Wide-Grip Front Pulldowns60 lbs.1200:5060
Thighs
Leg Extensions50 lbs.1200:5060
Shoulders
Lateral Dumbbell Raises10 lbs.1200:5060
Calves
Standing Calf Raises-1200:2560
Back
Seated Cable Rows50 lbs.1200:5060
Abs
Crunches-1500:3060
Biceps
Seated Curls20 lbs.1200:5060
Lower Back
Back Extension: Ground-1500:3060
Triceps
Triceps Cable Pushdowns20 lbs.1200:5060
Thighs
Smith Machine Squats80 lbs.1200:5060
Chest
Smith Machine Regular Bench Press100 lbs.1200:5060
Thighs
Lying Leg Curls50 lbs.1200:5060
Back
Wide-Grip Front Pulldowns60 lbs.1200:5060
Thighs
Leg Extensions60 lbs.1200:5060
Shoulders
Lateral Dumbbell Raises10 lbs.1200:5060
Calves
Standing Calf Raises-1200:5060
Back
Seated Cable Rows50 lbs.1200:5060
Abs
Crunches-1500:3060
Biceps
Seated Curls20 lbs.1200:5060
Lower Back
Back Extension: Ground-1200:5060
Triceps
Triceps Cable Pushdowns20 lbs.1200:5060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0 miles100
Stretching0 miles100
Active Rest - Walk (RPE 1)0 miles30
Day 3
Strength Training ExercisesExercise
Weight
Exercise
Reps
Exercise
Time
Rest (sec.)
Thighs
Smith Machine Squats60 lbs.2001:0560
Chest
Smith Machine Regular Bench Press80 lbs.2001:0560
Thighs
Lying Leg Curls40 lbs.2001:0560
Back
Wide-Grip Front Pulldowns50 lbs.2001:0560
Thighs
Leg Extensions40 lbs.2001:0560
Shoulders
Lateral Dumbbell Raises5 lbs.2001:0560
Calves
Standing Calf Raises-2001:0560
Back
Seated Cable Rows50 lbs.2001:0560
Abs
Crunches-2000:4060
Biceps
Seated Curls15 lbs.2001:0560
Lower Back
Back Extension: Ground-2000:4060
Triceps
Triceps Cable Pushdowns15 lbs.2001:0560
Thighs
Smith Machine Squats80 lbs.1200:5060
Chest
Smith Machine Regular Bench Press100 lbs.1200:5060
Thighs
Lying Leg Curls50 lbs.1200:5060
Back
Wide-Grip Front Pulldowns60 lbs.1200:5060
Thighs
Leg Extensions50 lbs.1200:5060
Shoulders
Lateral Dumbbell Raises10 lbs.1200:5060
Calves
Standing Calf Raises-1200:2560
Back
Seated Cable Rows50 lbs.1200:5060
Abs
Crunches-1500:3060
Biceps
Seated Curls20 lbs.1200:5060
Lower Back
Back Extension: Ground-1500:3060
Triceps
Triceps Cable Pushdowns20 lbs.1200:5060
Thighs
Smith Machine Squats80 lbs.1200:5060
Chest
Smith Machine Regular Bench Press100 lbs.1200:5060
Thighs
Lying Leg Curls50 lbs.1200:5060
Back
Wide-Grip Front Pulldowns60 lbs.1200:5060
Thighs
Leg Extensions60 lbs.1200:5060
Shoulders
Lateral Dumbbell Raises10 lbs.1200:5060
Calves
Standing Calf Raises-1200:5060
Back
Seated Cable Rows50 lbs.1200:5060
Abs
Crunches-1500:3060
Biceps
Seated Curls20 lbs.1200:5060
Lower Back
Back Extension: Ground-1200:5060
Triceps
Triceps Cable Pushdowns20 lbs.1200:5060
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Running0 miles100
Stretching0 miles100
Active Rest - Walk (RPE 1)0 miles30

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