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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:

jjtech on April 29, 2009

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Workout Category:

Circuit Training

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	90 lbs.	12	60
	100 lbs.	10	60
	105 lbs.	8	60
Pec Deck Flyes	40 lbs.	15	60
	40 lbs.	12	60
	50 lbs.	10	60
Thighs
Smith Machine Squats	85 lbs.	12	90
	95 lbs.	10	90
	95 lbs.	8	90
Lying Leg Curls	45 lbs.	12	60
	50 lbs.	10	60
Leg Extensions	60 lbs.	12	60
	60 lbs.	10	60
Back
Wide-Grip Front Pulldowns	65 lbs.	12	60
	70 lbs.	10	60
	75 lbs.	8	60
One-Arm Dumbbell Bent-Over Rows	25 lbs.	15	60
	25 lbs.	12	60
Biceps
Standing Barbell Curls	40 lbs.	12	60
	40 lbs.	10	60
	45 lbs.	8	60
Triceps
Triceps Cable Pushdowns	35 lbs.	12	60
	40 lbs.	10	60
	40 lbs.	8	60
Abs
Incline Sit-Ups	-	-	30
	-	-	30
	-	-	30
Hanging Leg Raises	-	-	30
	-	-	30
	-	-	30
Bridge (Plank)	-	1	30

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

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Running	0.000 miles	20	-
Incline Walk	0.000 miles	40	-

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