Online Fitness Trainer, Exercise Programs & Workout Routines

BEGINNER 2J

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:
keghead on July 18, 2012
Users:
Comments:
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Beginner
Target Gender:
Men
Body Parts:
Back, Abs, Chest, Thighs, Calves

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Close-Grip Pulldowns110 lbs.1260
120 lbs.1060
125 lbs.860
130 lbs.660
Hammer Strength Isolateral High Row95 lbs.1260
105 lbs.1260
110 lbs.1260
115 lbs.1260
Hammer Strength Isolateral Low Row110 lbs.1260
120 lbs.1060
125 lbs.860
130 lbs.660
Abs
Machine Crunches140 lbs.2030
140 lbs.2030
140 lbs.2030
130 lbs.2030
Chest
Pec Deck Flyes85 lbs.1260
95 lbs.1060
100 lbs.860
105 lbs.660
Barbell Bench Press140 lbs.1260
150 lbs.1060
155 lbs.860
160 lbs.660
Thighs
Seated Machine Leg Press200 lbs.1260
220 lbs.1060
240 lbs.860
260 lbs.660
Calves
Calf Presses75 lbs.1560
75 lbs.2060
75 lbs.2060
75 lbs.2060
Thighs
Leg Extensions105 lbs.1260
115 lbs.1060
120 lbs.860
125 lbs.660
Seated Leg Curls105 lbs.1260
115 lbs.1060
120 lbs.860
125 lbs.660
Back
Seated Cable Pulldowns: Alternating125 lbs.1260
135 lbs.1060
140 lbs.860
145 lbs.660
Abs
Rotary Torso Machine80 lbs.1530
80 lbs.1530
80 lbs.1530
80 lbs.1530

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