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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:

haydensdad on July 30, 2009

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Workout Category:

Circuit Training

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Shoulders, Trapezius, Triceps, Abs, Thighs, Calves, Biceps, Forearms

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Shoulders
Machine Shoulder Press	130 lbs.	8	60
	130 lbs.	8	60
	130 lbs.	8	60
Lateral Dumbbell Raises	12 lbs.	15	60
	12 lbs.	15	60
	12 lbs.	15	60
Trapezius
Dumbbell Upright Rows	30 lbs.	8	60
	30 lbs.	8	60
Dumbbell Shrugs	55 lbs.	12	60
	55 lbs.	12	60
Triceps
Machine Triceps Extensions	80 lbs.	8	60
	80 lbs.	8	60
Rope Extensions	60 lbs.	10	60
	60 lbs.	10	60
Abs
Hanging Leg Raises	-	10	20
Hanging Knee Tucks	-	20	20
Incline Sit-Ups	-	20	20
Crunches	-	25	15
	-	25	15
Side Crunches	-	25	20
	-	25	15

Day 2

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

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