sdford83

Dec 22nd 2013

TRY IT OUT

DOWNLOAD

My beginner routine

DOWNLOADS/VIEWS: 60/3430

RATING: 37 (FROM 2 JEFIT MEMBERS)

3 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

My beginner routine. Designed to get your body into the routine of consistent workout. It combines free weights with cable exercises. I target certain groups each day. I personally do 3 sets of 8 reps with about 15-30 sec of rest in between to keep my heart rate from dropping too low.

Monday
Tuesday
Wednesday
Thursday

Chest and Triceps 14 exercises, 1 hr 31 mins

Machine Fly	3x6 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x6 reps	rest: 60s
EZ Bar Seated Reverse Grip French Press	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Dumbbell Pullover	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable High Pulley Tricep Extension	3x8 reps	rest: 60s
Cable One-Arm Tricep Extension	3x8 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s

Shoulders, Legs 12 exercises, 1 hr 17 mins

Dumbbell Lunge	3x8 reps	rest: 60s
Weight Plate Shrug	3x8 reps	rest: 60s
Barbell Snatch Shrug	3x8 reps	rest: 60s
Barbell Rack Delivery	3x8 reps	rest: 60s
Cable One-Arm Reverse Fly	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Single-Leg Calf Press	3x8 reps	rest: 60s
Machine Calf Press	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Dumbbell Hammer Shoulder Press	3x8 reps	rest: 60s
Dumbbell See Saw Press	3x8 reps	rest: 60s
Dumbbell Alternating Shoulder Press	3x8 reps	rest: 60s

Back, Biceps, and Forearm 13 exercises, 1 hr 24 mins

Dumbbell Incline Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Dumbbell Bicep Curl (Reverse Grip)	3x8 reps	rest: 60s
Barbell Reverse Curl	3x8 reps	rest: 60s
Cable One-Arm Rotational Row	3x8 reps	rest: 60s
Cable Reverse Crossover	3x8 reps	rest: 60s
Dual Cable Triceps Extension	3x8 reps	rest: 60s
Machine Vertical Row (Close Grip)	3x8 reps	rest: 60s
Machine Back Extension	3x8 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s

Back & Abs 24 exercises, 1 hr 57 mins

Smith Machine Good Morning	3x8 reps	rest: 30s
Parallel Bar Leg Raise	3x8 reps	rest: 30s
Smith Machine Deadlift	3x8 reps	rest: 30s
Machine Inverted Row	3x8 reps	rest: 30s
Bench Hip Thrust	3x8 reps	rest: 30s
Barbell Seated Twist	3x8 reps	rest: 30s
Barbell Seated Good Morning	3x8 reps	rest: 30s
Dumbbell Seated Side Bend	3x8 reps	rest: 30s
Dumbbell Bent-Over Row (Palm in)	3x8 reps	rest: 30s
Dumbbell Rotational Row	3x8 reps	rest: 30s
Dumbbell Side Bend	3x8 reps	rest: 30s
Cable V-Bar Row	3x8 reps	rest: 30s
Cable Kneeling Crunch	3x8 reps	rest: 30s
Cable Judo Flip	3x8 reps	rest: 30s
Cable Side Bend	3x8 reps	rest: 30s
Cable Crunch	3x8 reps	rest: 30s
Machine Lat Pulldown (Reverse Grip)	3x8 reps	rest: 30s
Machine One-Arm Pulldown	3x8 reps	rest: 30s
Dumbbell One-Arm Pullover (Stability Ball)	3x8 reps	rest: 30s
Stability Ball Back Extension	3x8 reps	rest: 30s
Stability Ball Weighted Hyperextension	3x8 reps	rest: 30s
Stability Ball Cross-Leg Bridge	3x8 reps	rest: 30s
Stability Ball Cross-Leg Crunch	3x8 reps	rest: 30s
Stability Ball Hip Thrust	3x8 reps	rest: 30s