KATIEGIRL3 CIRCUIT

Use this Workout Plan

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:

katiegirl3 on March 17, 2011

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Workout Category:

Circuit Training

Experience Level:

Intermediate

Body Parts:

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

Description

Cardio is to be done for 30 second recovery periods between 60 second strength intervals with lighter than average weights 5-10lbs as many reps as possible

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Flat Bench Dumbbell Flyes	5 lbs.	-	60
	-	-	60
	-	-	60
Trapezius
Dumbbell Upright Rows	-	max	60
Thighs
Barbell Squats	-	max	60
	-	-	60
Step-Ups	-	max	60
Biceps
Standing Dumbbell Curls	5 lbs.	-	60
	-	-	60
Triceps
One-Arm Dumbbell Kickbacks	5 lbs.	-	60
	-	-	60
	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Jog in Place	0 miles	0	-
Jumping Jacks	0 miles	0	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	15 lbs.	10	90
	15 lbs.	10	90
	15 lbs.	10	90
	15 lbs.	10	90
Partial Dumbbell Squats	10 lbs.	16	90
	10 lbs.	16	90
	10 lbs.	16	90
Dumbbell Squats	10 lbs.	18	90
	10 lbs.	18	90
Calves
Seated Barbell Calf Raises	25 lbs.	10	60
	25 lbs.	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15
Lower Back
Back Extension: Ground	-	10	60
	-	10	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0 miles	30	-

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