MIKE GATES 6 WEEK

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:

jessienzane on April 30, 2013

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Workout Category:

Circuit Training

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Thighs, Abs, Back, Chest, Triceps

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

Description

week 1-4

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Squats	20 lbs.	15	30
	20 lbs.	15	30
	20 lbs.	15	30
Step-Ups	-	12	30
	-	12	30
	-	12	30
Stiff-Legged Deadlifts	20 lbs.	15	30
	20 lbs.	15	30
	20 lbs.	15	30
Medicine Ball Squat Jump	-	10	60
	-	10	60
	-	10	60
Butt Lift (Bridge)	-	20	60
	-	20	60
	-	20	60
Abs
Bridge (Plank)	-	30	10
	-	30	10
	-	30	10
Reverse Crunches	-	30	10
	-	30	10
	-	30	10
Hanging Leg Raises	-	15	30
	-	15	30
	-	15	30

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Ellyptical	0 miles	50	-
Outdoor Running	0 miles	50	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Wide-Grip Front Pulldowns	110 lbs.	15	0
	110 lbs.	15	0
	110 lbs.	15	0
Cross-Bench Dumbbell Pullovers	30 lbs.	12	0
	30 lbs.	12	0
	30 lbs.	12	0
Standing Dumbbell Rows	25 lbs.	15	0
	25 lbs.	15	0
	25 lbs.	15	0
Cable Chop (Woodchopper)	-	20	0
	-	20	0
	-	20	0
Standing Cable Rows	80 lbs.	15	0
	80 lbs.	15	0
	80 lbs.	15	0
Push Up Position Row	-	12	60
	-	12	60
	-	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 5%	0 miles	0	-
Outdoor Running	0 miles	0	-

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