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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:

hande44 on February 13, 2009

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Workout Category:

Circuit Training

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Chest, Shoulders, Thighs, Trapezius, Biceps, Triceps, Abs

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Workout Routine Sample

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	35	-

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Flyes	30 lbs.	15	60
	35 lbs.	12	60
Shoulders
Seated Dumbbell Press	30 lbs.	12	60
	35 lbs.	10	60
Thighs
Angled Leg Press	190 lbs.	15	90
	220 lbs.	12	90
	240 lbs.	10	90
Trapezius
Barbell Upright Rows	50 lbs.	12	60
	50 lbs.	10	60
Biceps
Standing Alternate Dumbbell Curls	25 lbs.	15	60
	25 lbs.	12	60
Triceps
One-Dumbbell Triceps Extensions	25 lbs.	15	60
	30 lbs.	12	60
Abs
Crunch Twists	-	15	30
	-	12	30
V Sit-Ups	-	15	30
	-	12	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	5	-

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