ADVANCED CIRCUIT TRAINING

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:

janicemichek on January 28, 2011

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Workout Category:

Circuit Training

Experience Level:

Beginner

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Flyes	12 lbs.	15	45
Incline Dumbbell Flyes	12 lbs.	8	45
Back
Machine Pullovers	30 lbs.	12	45
Seated Cable Rows	40 lbs.	8	45
T-Bar Rows	35 lbs.	10	45
Shoulders
Seated Dumbbell Press	12 lbs.	10	45
Thighs
Hack Squats	80 lbs.	12	60
Dumbbell Lunges	12 lbs.	10	60
Stiff-Legged Dumbbell Deadlifts	10 lbs.	12	45
Leg Extensions	40 lbs.	10	45
Biceps
EZ Curl Bar Curls	25 lbs.	12	45
Seated Hammer Curls	8 lbs.	8	45
Machine Preacher Curls	20 lbs.	10	45
Triceps
Triceps Parallel-Bar Dips	-	10	45
Rope Extensions	20 lbs.	8	45
One-Arm Dumbbell Kickbacks	8 lbs.	10	45
Abs
Medicine Ball V Sit-Ups	-	20	30
Negative Crunches	-	25	30
Bridge (Plank)	-	1	45
	-	1	45
Roman Chair Oblique Twists	-	25	30
Lower Back
Back Extension: Ground	-	15	45
Back Extension: Plank Hold with Lift	-	15	45

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	0.000 miles	0	-

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Cable Crossovers	20 lbs.	15	45
Machine Chest Press	50 lbs.	12	45
Back
Bent-Over Barbell Rows	25 lbs.	15	45
Close-Grip Pulldowns	40 lbs.	12	45
Shoulders
Seated Dumbbell Press	10 lbs.	15	45
Thighs
Smith Machine Squats	45 lbs.	12	60
Dumbbell Lunges	12 lbs.	10	60
Lying Leg Curls	25 lbs.	12	45
Leg Extensions	30 lbs.	12	45
Biceps
Machine Preacher Curls	20 lbs.	15	45
Standing Alternate Dumbbell Curls	10 lbs.	12	45
Incline Dumbbell Curls	8 lbs.	12	45
Triceps
One-Arm Dumbbell Kickbacks	5 lbs.	15	45
Triceps Cable Pushdowns	20 lbs.	12	45
Triceps Bench Dips	-	15	45
Calves
Seated Calf Raises	30 lbs.	12	45
Abs
Incline Sit-Ups	-	20	30
Bench Knee Tucks	-	25	30
Bridge (Plank)	-	1	45
	-	1	45
Reverse Crunches	-	25	30
Lower Back
Back Extensions	-	20	45
Back Extension: Plank Hold with Lift	-	15	45

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	0.000 miles	0	-

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