DALJ CIRCUIT #2

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:

dalj on November 13, 2011

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Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Beginner

Target Gender:

Women

Body Parts:

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

Description

nov 14 - apr 30

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	20 lbs.	20	45
	20 lbs.	20	45
	25 lbs.	20	45
	25 lbs.	20	45
Thighs
Dumbbell Lunges	12 lbs.	12	60
	12 lbs.	15	60
	12 lbs.	15	60
	15 lbs.	-	60
Back
Seated Cable Rows	25 lbs.	15	45
	25 lbs.	15	45
	25 lbs.	15	45
	25 lbs.	15	45
Biceps
Standing Alternate Dumbbell Curls	10 lbs.	15	45
	10 lbs.	20	45
	10 lbs.	20	45
	10 lbs.	20	45
Triceps
Triceps Cable Pushdowns	20 lbs.	15	45
	15 lbs.	20	45
	15 lbs.	20	45
	10 lbs.	25	45
Chest
Machine Chest Press	35 lbs.	10	45
	25 lbs.	10	45
	35 lbs.	10	45
	40 lbs.	10	45
Thighs
Dumbbell Stepover	5 lbs.	10	60
	5 lbs.	10	60
	5 lbs.	10	60
	5 lbs.	10	60
Back
Wide-Grip Front Pulldowns	35 lbs.	10	45
	35 lbs.	10	45
	35 lbs.	10	45
	35 lbs.	10	45
Biceps
Concentration Curls	8 lbs.	15	45
	8 lbs.	15	45
	8 lbs.	15	45
	8 lbs.	15	45
Triceps
Bent-Over Triceps Cable Extension	20 lbs.	15	45
	20 lbs.	15	45
	20 lbs.	15	45

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	0 miles	15	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Hanging Knee Tucks	-	10	30
	-	10	30
	-	10	30
Leg Raises	-	10	30
	-	10	30
	-	10	30
Flutter Kicks	-	20	30
	-	20	30
	-	20	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	0 miles	20	-
Eliptical gym	0 miles	20	-

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