CIRCUIT 1

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:

TravisBond on June 13, 2011

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Comments:

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

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

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Thursday, Friday

Description

Full body workout

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Barbell Power Clean	115 lbs.	12	60
	115 lbs.	12	60
	115 lbs.	10	60
	115 lbs.	8	60
Bent-Over Barbell Rows	135 lbs.	10	45
	135 lbs.	10	45
	135 lbs.	10	45
	135 lbs.	10	45
Trapezius
Barbell Upright Rows	85 lbs.	10	45
	85 lbs.	10	45
	85 lbs.	10	45
	85 lbs.	10	45
Modified Shrugs	135 lbs.	10	45
	135 lbs.	10	45
	135 lbs.	10	45
	135 lbs.	10	45
Back
Pull Up with Neutral Grip	-	10	60
	-	10	60
	-	10	60
Biceps
Standing Barbell Curls	75 lbs.	10	60
	75 lbs.	10	60
	75 lbs.	10	60
Cable Curls	120 lbs.	8	60
	120 lbs.	8	60
	120 lbs.	8	60
Abs
Crunches	-	50	30
	-	50	30
	-	50	30
Side Crunches	-	25	30
	-	25	30
	-	25	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Cycling	4 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	135 lbs.	12	60
	185 lbs.	10	60
	205 lbs.	7	60
	225 lbs.	5	60
	225 lbs.	5	60
Incline Dumbbell Press	65 lbs.	10	60
	65 lbs.	10	60
	65 lbs.	10	60
	65 lbs.	10	60
Triceps
Triceps Parallel-Bar Dips	-	12	60
	-	12	60
	-	12	60
	-	12	60
Chest
Pushups	-	20	60
	-	20	60
	-	20	60
	-	20	60
	-	20	60
Triceps
Triceps Cable Pushdowns	120 lbs.	12	60
	120 lbs.	12	60
	120 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0 miles	15	-

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