Online Fitness Trainer, Exercise Programs & Workout Routines

BEGINNER 3K

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
no_photo
Rating:
 Unrated
Created By:
keghead on July 27, 2012
Comments:
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Machine Crunches145 lbs.2030
145 lbs.2030
145 lbs.2030
145 lbs.2030
Back
Wide-Grip Front Pulldowns110 lbs.1260
120 lbs.1060
130 lbs.860
140 lbs.660
Biceps
Standing Barbell Curls60 lbs.1260
70 lbs.1060
75 lbs.860
80 lbs.660
Chest
Barbell Bench Press145 lbs.1260
155 lbs.1060
160 lbs.860
165 lbs.660
Lower Back
Machine Low Back Extensions100 lbs.1260
100 lbs.1260
100 lbs.1260
100 lbs.1260
Shoulders
Machine Shoulder Press80 lbs.1260
90 lbs.1060
95 lbs.860
100 lbs.660
Thighs
Leg Extensions110 lbs.1260
120 lbs.1060
125 lbs.860
130 lbs.660
Angled Leg Press200 lbs.1260
220 lbs.1060
240 lbs.860
260 lbs.660
Seated Leg Curls110 lbs.1260
120 lbs.1060
125 lbs.860
130 lbs.660
Calves
Calf Presses80 lbs.2560
80 lbs.2560
80 lbs.2560
80 lbs.2560
Abs
Rotary Torso Machine80 lbs.1530
80 lbs.1530
80 lbs.1530
80 lbs.1530

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