BEGINNER 3I

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:

keghead on June 26, 2012

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Machine Crunches	90 lbs.	15	30
	130 lbs.	20	30
	130 lbs.	20	30
	130 lbs.	20	30
Back
Wide-Grip Front Pulldowns	60 lbs.	12	60
	100 lbs.	12	60
	100 lbs.	12	60
	100 lbs.	12	60
Biceps
Standing Barbell Curls	40 lbs.	12	60
	60 lbs.	12	60
	60 lbs.	12	60
	60 lbs.	12	60
Chest
Barbell Bench Press	95 lbs.	12	60
	145 lbs.	12	60
	145 lbs.	12	60
	145 lbs.	12	60
Lower Back
Machine Low Back Extensions	60 lbs.	12	60
	90 lbs.	12	60
	90 lbs.	12	60
	90 lbs.	12	60
Shoulders
Machine Shoulder Press	50 lbs.	12	60
	75 lbs.	12	60
	75 lbs.	12	60
	75 lbs.	12	60
Thighs
Leg Extensions	70 lbs.	12	60
	105 lbs.	12	60
	105 lbs.	12	60
	105 lbs.	12	60
Angled Leg Press	160 lbs.	12	60
	220 lbs.	12	60
	220 lbs.	12	60
	220 lbs.	12	60
Seated Leg Curls	60 lbs.	12	60
	95 lbs.	12	60
	95 lbs.	12	60
	95 lbs.	12	60
Calves
Calf Presses	40 lbs.	15	60
	75 lbs.	20	60
	75 lbs.	20	60
	75 lbs.	12	60
Abs
Rotary Torso Machine	65 lbs.	15	30
	65 lbs.	15	30
	65 lbs.	15	30
	65 lbs.	15	30

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