CIRCUIT REV 1.0

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:

Arlyn64 on February 05, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	60 lbs.	35	60
Incline Barbell Press	50 lbs.	35	60
Decline Barbell Press	60 lbs.	35	60
Flat Bench Dumbbell Flyes	8 lbs.	35	60
Incline Dumbbell Flyes	5 lbs.	35	60
Back
Seated Cable Rows	100 lbs.	35	60
Wide-Grip Front Pulldowns	80 lbs.	35	60
Dumbbell Pullovers	25 lbs.	35	60
One-Arm Dumbbell Bent-Over Rows	25 lbs.	35	60
Shoulders
Seated Barbell Front Press	50 lbs.	35	60
Lateral Dumbbell Raises	8 lbs.	35	60
Front Dumbbell Raises	10 lbs.	35	60
Trapezius
Barbell Upright Rows	50 lbs.	35	60
Barbell Shrugs	140 lbs.	35	60
Biceps
EZ Curl Bar Curls	45 lbs.	35	60
Seated Hammer Curls	20 lbs.	35	60
Barbell Preacher Curls	45 lbs.	35	60
Triceps
Triceps Cable Pushdowns	40 lbs.	35	60
One-Dumbbell Triceps Extensions	25 lbs.	35	60
One-Arm Dumbbell Kickbacks	10 lbs.	35	60
Lower Back
Machine Low Back Extensions	100 lbs.	35	60
Good Mornings	30 lbs.	35	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Smith Machine Squats	100 lbs.	35	60
Lying Leg Curls	35 lbs.	35	60
Leg Extensions	35 lbs.	35	60
Dumbbell Lunges	15 lbs.	35	60
Calves
Standing Barbell Calf Raises	240 lbs.	35	60
Abs
Cable Crunches	60 lbs.	35	30
Leg Raises	-	35	30
Incline Sit-Ups	-	35	30
Roman Chair Sit-Ups	-	35	30
Roman Chair Oblique Twists	-	35	30
Reverse Crunches	-	35	30
Bench Knee Tucks	-	35	30
Crunches	-	35	30
Side Crunches	-	35	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Recumbent Stationary Bike	0.000 miles	0	-

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