SLIM

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:

warren1984 on September 05, 2009

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Workout Category:

Circuit Training

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	190 lbs.	8	60
	190 lbs.	8	60
	190 lbs.	8	60
	190 lbs.	8	60
Flat Bench Dumbbell Flyes	45 lbs.	12	60
	45 lbs.	12	60
	45 lbs.	12	60
Incline Dumbbell Flyes	40 lbs.	10	60
	40 lbs.	10	60
	40 lbs.	10	60
Triceps
Lying Triceps Extensions	85 lbs.	8	60
	85 lbs.	8	60
	85 lbs.	8	60
One-Arm Dumbbell Kickbacks	20 lbs.	11	60
	20 lbs.	11	60
Triceps Bench Dips	-	9	60
	-	9	60
Abs
Flutter Kicks	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Dumbbell Lunges	40 lbs.	10	90
	40 lbs.	10	90
	40 lbs.	10	90
	40 lbs.	10	90
Partial Dumbbell Squats	60 lbs.	10	90
	60 lbs.	10	90
	60 lbs.	10	90
	60 lbs.	10	90
Stiff-Legged Deadlifts	50 lbs.	13	90
	50 lbs.	13	90
	50 lbs.	13	90
Dumbbell Squats	50 lbs.	12	90
	50 lbs.	12	90
Calves
Seated Barbell Calf Raises	85 lbs.	10	60
	85 lbs.	10	60
Seated Dumbbell Calf Raises	35 lbs.	12	60
	35 lbs.	12	60
Lower Back
Back Extension: Ground	-	10	60
	-	10	60
	-	10	60
Abs
Flutter Kicks	-	20	20
Bicycle Crunches	-	20	15
	-	20	15
Side Crunches	-	20	15
	-	25	15

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