INTERMEDIATE

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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Rating:
 Unrated
Created By:
bajangrl21 on October 11, 2009
Comments:
Workout Category:
Circuit Training
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Chest, Back, Thighs, Calves, Shoulders, Biceps, Triceps, Abs
Description
4 week plan

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Flyes30 lbs.1560
30 lbs.1560
30 lbs.1560
Back
One-Arm Dumbbell Bent-Over Rows10 lbs.1560
10 lbs.1560
10 lbs.1560
Thighs
Dumbbell Squats30 lbs.1560
30 lbs.1560
30 lbs.1560
Calves
Standing Calf Raises-1560
-1560
-1560
Shoulders
Seated Behind-The-Neck Press20 lbs.1560
20 lbs.1560
20 lbs.1560
Back
Dumbbell Pullovers10 lbs.1560
10 lbs.1560
10 lbs.1560
Thighs
Romanian Deadlift20 lbs.1560
20 lbs.1560
20 lbs.1560
Biceps
Incline Dumbbell Curls10 lbs.1560
10 lbs.1560
Triceps
Supine Triceps Extensions5 lbs.1560
5 lbs.1560
5 lbs.1560
Thighs
Walking Lunges without Weight-1560
-1560
-1560
Abs
V Sit-Ups-3030
Flutter Kicks-6030
Day 4
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Dumbbell Flyes30 lbs.1560
30 lbs.1560
30 lbs.1560
Back
One-Arm Dumbbell Bent-Over Rows10 lbs.1560
10 lbs.1560
10 lbs.1560
Thighs
Dumbbell Squats30 lbs.1560
30 lbs.1560
30 lbs.1560
Calves
Standing Calf Raises-1560
-1560
-1560
Shoulders
Seated Behind-The-Neck Press20 lbs.1560
20 lbs.1560
20 lbs.1560
Back
Dumbbell Pullovers10 lbs.1560
10 lbs.1560
10 lbs.1560
Thighs
Romanian Deadlift20 lbs.1560
20 lbs.1560
20 lbs.1560
Biceps
Incline Dumbbell Curls10 lbs.1560
10 lbs.1560
Triceps
Supine Triceps Extensions5 lbs.1560
5 lbs.1560
5 lbs.1560
Thighs
Walking Lunges without Weight-1560
-1560
-1560
Abs
V Sit-Ups-3030
Flutter Kicks-6030

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