BASIC STRENGTH PLAN: 4 DAYS A WEEK

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
BariatricSkinny
Rating:
 Unrated
Created By:
BariatricSkinny on October 26, 2012
Comments:
Workout Category:
Strength Training Only
Workout Type:
General Fitness
Experience Level:
Beginner
Target Gender:
Both
Body Parts:
Chest, Triceps, Abs, Thighs, Calves, Lower Back, Shoulders, Trapezius, Biceps
Description
Designed for newbies, use this basic beginner strength plan to get started with a weightlifting program. Lift three days a week on a M-T-Th-F schedule (set your start date for a Monday to maintain that schedule)

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Bench Press35 lbs.860
35 lbs.860
35 lbs.860
Triceps
One-Arm Dumbbell Extensions12 lbs.860
12 lbs.860
12 lbs.860
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Thighs
Angled Leg Press180 lbs.1090
180 lbs.1090
180 lbs.1090
Standing Leg Curls15 lbs.1390
15 lbs.1390
15 lbs.1390
Calves
Standing Calf Raises150 lbs.1060
Lower Back
Machine Low Back Extensions80 lbs.1060
Abs
Bench Knee Tucks-1030
-1030
Crunches-2030
-2030

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