OPTION 1

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:

alive on September 29, 2009

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Workout Category:

Circuit Training

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	45 lbs.	6	0
Back
Wide-Grip Front Pulldowns	115 lbs.	5	0
Thighs
Angled Leg Press	160 lbs.	6	120
Chest
Incline Dumbbell Press	50 lbs.	6	0
Back
Wide-Grip Front Pulldowns	130 lbs.	5	0
Thighs
Angled Leg Press	180 lbs.	6	120
Chest
Incline Dumbbell Press	55 lbs.	4	0
Back
Wide-Grip Front Pulldowns	155 lbs.	3	0
Thighs
Angled Leg Press	220 lbs.	4	120
Chest
Pushups	-	max	120
Back
Wide-Grip Front Pulldowns	135 lbs.	8	0
	110 lbs.	12	120
Thighs
Angled Leg Press	190 lbs.	8	0
	150 lbs.	12	120

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0.000 miles	5	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Cardio Warm Up	0.000 miles	5	-
85% Max Sprint (RPE 6)	0.000 miles	2	-
Active Rest - Jog (RPE 2)	0.000 miles	2	-
85% Max Sprint (RPE 6)	0.000 miles	2	-
Active Rest - Jog (RPE 2)	0.000 miles	2	-
85% Max Sprint (RPE 6)	0.000 miles	2	-
Active Rest - Jog (RPE 2)	0.000 miles	2	-
Cool Down	0.000 miles	3	-

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