VRN'S WORKOUT

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:

valerionoval on August 29, 2014

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Workout Category:

Circuit Training

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

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

Workout Length:

5 days

Workout Days:

No preference

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Barbell Squats	40 kg.	5	120
	40 kg.	5	120
	40 kg.	5	120
	40 kg.	5	120
	40 kg.	5	120
Shoulders
Standing Barbell Press	10 kg.	5	60
Back
Weighted Wide Grip Pull Up	-	5	90
Shoulders
Standing Barbell Press	10 kg.	5	60
Back
Weighted Wide Grip Pull Up	-	5	90
Shoulders
Standing Barbell Press	10 kg.	5	60
Back
Weighted Wide Grip Pull Up	-	5	90
Shoulders
Standing Barbell Press	10 kg.	5	60
Back
Weighted Wide Grip Pull Up	-	5	90
Shoulders
Standing Barbell Press	10 kg.	5	60
Back
Weighted Wide Grip Pull Up	-	5	90

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	25 kg.	10	60
Back
Seated Cable Rows	50 kg.	10	60
Chest
Barbell Bench Press	25 kg.	10	60
Back
Seated Cable Rows	50 kg.	10	60
Chest
Barbell Bench Press	25 kg.	10	60
Back
Seated Cable Rows	50 kg.	10	60
Chest
Barbell Bench Press	25 kg.	10	60
Back
Seated Cable Rows	50 kg.	10	60
Thighs
Romanian Deadlift	20 kg.	10	90
	20 kg.	10	90
	20 kg.	10	90
	20 kg.	10	90
Abs
Rotary Torso Machine	-	30	30
	-	30	30
	-	30	30
	-	30	30
Calves
Standing Calf Raises	-	10	60
	-	10	60
	-	10	60
	-	10	60

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