INTERMEDIATE CIRCUIT TRAINING FOR WOMEN

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
FitClick
Rating:
 Rating: 3.0/5.0
Created By:
FitClick on January 12, 2010
Comments:
Workout Category:
Circuit Training
Experience Level:
Intermediate
Target Gender:
Women
Body Parts:
Abs, Chest, Thighs, Back, Biceps, Triceps, Shoulders, Lower Back, Calves
Description
Each week this program provides two hour-long circuit strength training with light cardio workouts and two more days of fat-burning cardio.

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunches-2530
Hanging Leg Raises-1530
Chest
Machine Chest Press50 lbs.1545
Thighs
Smith Machine Squats45 lbs.1260
Back
One-Arm Dumbbell Bent-Over Rows15 lbs.1545
Biceps
Machine Preacher Curls20 lbs.1545
Triceps
One-Arm Dumbbell Kickbacks5 lbs.1545
Abs
Bridge (Plank)-145
Chest
Dumbbell Flyes12 lbs.1245
Thighs
Dumbbell Lunges12 lbs.1060
Back
Seated Cable Rows35 lbs.1245
Biceps
Standing Alternate Dumbbell Curls10 lbs.1245
Triceps
Triceps Cable Pushdowns20 lbs.1245
Abs
Bridge (Plank)-145
Reverse Crunches-2030
Shoulders
Seated Dumbbell Press10 lbs.1245
Thighs
Lying Leg Curls25 lbs.1045
Lower Back
Back Extension: Ground-1045
Biceps
Incline Dumbbell Curls8 lbs.1245
Triceps
Triceps Bench Dips-1045
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Incline Walk0.000 miles25-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Elliptical Trainer0.000 miles45-

Workout routine comments

It is best to workout 3 sets of each excercise, I like to move from one machine to the next 3 total to complete my sets. It gives me the break inbetween sets, and makes it easier than staying on one machine and getting too tired.
 
November 1, 2011 at 2:21pm
Where is day 3,4 &5?
 
October 9, 2011 at 5:36pm
Does fit click change the exercise regimen automatically after one week?
 
September 15, 2011 at 11:02pm

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