FITCLICK STRENGTH

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:

walterGeophrey on November 27, 2009

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Workout Category:

Circuit Training

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
	40 lbs.	8	60
Decline Barbell Press	120 lbs.	10	60
	120 lbs.	10	60
	120 lbs.	10	60
Parallel-Bar Dips	-	9	60
	-	9	60
	-	9	60
Back
Seated Cable Rows	100 lbs.	8	60
	100 lbs.	8	60
	100 lbs.	8	60
	100 lbs.	8	60
Bent-Over Barbell Rows	55 lbs.	11	60
	55 lbs.	11	60
	55 lbs.	11	60
Machine Pullovers	50 lbs.	11	60
	50 lbs.	11	60
	50 lbs.	11	60
Lower Back
Back Extension: Plank Hold with Lift	-	10	60
	-	10	60
Abs
Hanging Leg Raises	-	10	25
Hanging Knee Tucks	-	20	25
Flutter Kicks	-	20	20
Incline Sit-Ups	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	45	-

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