WORKOUT 1

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:

Nedla on January 17, 2010

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Workout Category:

Circuit Training

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Abs, Biceps, Back

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Burpees	-	15	60
	-	10	60
	-	10	60
Abs
Bench Knee Tucks	-	30	30
	-	30	30
Crunches	-	30	30
	-	30	30
Bridge (Plank)	-	60	30
Mountain Climbers	-	20	30
	-	20	30
Russian Twist	-	30	30
Bicycle Crunches	-	30	30
	-	20	30
Weighted Crunch	-	-	30
Biceps
Standing Dumbbell Curls	15 lbs.	16	60
	15 lbs.	18	60
Suicide Curls	15 lbs.	14	60
Back
Chinup	-	8	60
	-	4	60
Chest
Dumbbell Floor Press	15 lbs.	20	60
Hindu Pushup	-	15	60
Pushup Hold	-	20	60
Pushups	-	20	60
Pushups: Feet on Swiss Ball	-	20	60
Spiderman Pushup	-	20	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Outdoor Running	0.000 miles	30	-
Lacrosse	0.000 miles	30	-
Outdoor Cycling	0.000 miles	15	-

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