DAN'S CIRCUIT

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:

getstronger on January 17, 2013

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Workout Category:

Circuit Training

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunch Twists	-	15	30
Flutter Kicks	-	15	30
Chest
Swiss-Ball Pushup	-	12	30
Thighs
Dumbbell Lunge, Curl, and Press	15 lbs.	10	60
Back
Bowflex: Seated Lat Rows	100 lbs.	10	45
Biceps
Bowflex: Standing Biceps Curl	80 lbs.	10	45
Triceps
Bowflex: Lying Triceps Extension	80 lbs.	10	45
Chest
Bowflex Chest Fly	70 lbs.	10	45
Thighs
Box Jumps	-	10	60
Back
Bowflex Rear Deltoid Rows	100 lbs.	10	45
Shoulders
Bowflex: Standing Lateral Shoulder Raise	100 lbs.	10	45
Biceps
Bowflex Reverse Curl	70 lbs.	10	45
Lower Back
Swiss-Ball Reverse Hyperextension	-	10	45

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
20 min Elliptical Interval	0.000 miles	20	-

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