THE OLD ME

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:

April.jackson on April 08, 2015

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Workout Category:

Circuit Training

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Abs, Thighs, Calves, Forearms, Biceps

Workout Length:

5 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	-	30
	-	-	30
	-	-	30
Flutter Kicks	-	-	30
	-	-	30
	-	-	30
Bicycle Crunches	-	-	30
	-	-	30
	-	-	30
Side Plank	-	-	30
	-	-	30
	-	-	30
Ab Coaster	-	-	30
	-	-	30
	-	-	30
Abdominal Roll Wheel	-	-	30
	-	-	30
	-	-	30
Thighs
Dumbbell Lunges	-	-	60
	-	-	60
	-	-	60
Squats: Body Weight	-	-	60
	-	-	60
	-	-	60
	-	-	60
	-	-	60
	-	-	60
Forward Lunges	-	-	60
	-	-	60
	-	-	60
Wall Sits	-	-	60
	-	-	60
	-	-	60
Barbell Lunges	-	-	60
	-	-	60
	-	-	60
Calves
Standing Calf Raises	-	-	60
	-	-	60
	-	-	60
Forearms
Dumbbell Wrist Curls	-	-	60
	-	-	60
Biceps
Standing Alternate Dumbbell Curls	-	-	60
	-	-	60
	-	-	60
Suicide Curls	-	-	60
	-	-	60
	-	-	60
Cross Body Hammer Curls	-	-	60
	-	-	60
	-	-	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0 miles	0	-
	0 miles	0	-
Hard Cardio - 75% Max HR (RPE 7)	0 miles	0	-
30-Day Shred Workout	0 miles	0	-
	0 miles	0	-

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