TUESDAYS

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:

abs77 on October 10, 2011

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Workout Category:

Circuit Training

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Back, Chest, Thighs, Abs

Description

Hard graft

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Clean with Front Squat	25 lbs.	20	30
	25 lbs.	20	30
	25 lbs.	20	30
Chest
Flat Bench Dumbbell Flyes	25 lbs.	20	0
	25 lbs.	20	0
	25 lbs.	20	0
Push Up Plus	-	15	0
	-	15	0
	-	10	0
Back
Dumbbell Pullovers	25 lbs.	20	0
	25 lbs.	20	0
	25 lbs.	20	0
Clean with Front Squat	25 lbs.	-	0
	25 lbs.	20	0
	25 lbs.	20	0
Dumbbell Row	20 lbs.	25	0
	20 lbs.	25	0
	20 lbs.	25	0
Thighs
Dumbbell Lunges	25 lbs.	-	0
	25 lbs.	20	0
Jumping Jacks: Basic	-	40	0
	-	40	0
	-	40	0
Abs
Crunches	-	20	0
	-	20	0
	-	20	0
Leg Raises	-	20	0
	-	20	0
	-	20	0

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	3 miles	30	-

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