BODY CIRCUIT

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:

tywill1 on January 10, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

Fat-burning

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

Description

Workout five days a week to shed pounds. This workout should last for 4 weeks and take about 70 mins a day

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	120 lbs.	8	60
	120 lbs.	8	60
	120 lbs.	8	60
Flat Bench Dumbbell Flyes	25 lbs.	14	60
	25 lbs.	14	60
	25 lbs.	14	60
Triceps
Lying Triceps Extensions	60 lbs.	8	60
	60 lbs.	8	60
	40 lbs.	8	60
Triceps Cable Pushdowns	40 lbs.	11	60
	40 lbs.	11	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15
Biceps
Concentration Curls	25 lbs.	8	60
	25 lbs.	8	60
	25 lbs.	8	60
Machine Preacher Curls	60 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Chest
Incline Pushups: Hands on Bench	-	10	60
	-	10	60

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

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Leg Extensions	80 lbs.	14	90
	80 lbs.	14	90
Calves
Calf Presses	270 lbs.	10	60
	270 lbs.	10	60
Lower Back
Machine Low Back Extensions	90 lbs.	10	60
	90 lbs.	10	60
Abs
Bench Knee Tucks	-	15	20
	-	15	20
	-	15	20
Crunches	-	20	20
	-	20	20
	-	20	15
Thighs
Barbell Lunges	35 lbs.	8	60
	35 lbs.	8	60
Lying Leg Curls	60 lbs.	8	60
	60 lbs.	8	60

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