GYMAMERICA CIRCUIT TRAINING - PHASE I

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

Rating:

Created By:

GymAmerica on March 15, 2012

Users:

71 (Find someone using this workout plan)

Comments:

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Workout Category:

Circuit Training

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

Tags:

circuit, fat loss

Description

This four-day per week program has two days of circuit strength training with two days fat-burning cardio.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	15	30
Bench Knee Tucks	-	15	30
Chest
Pushups	-	15	45
Thighs
Dumbbell Lunges	20 lbs.	12	60
Back
Dumbbell Row	20 lbs.	12	45
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	12	45
Triceps
One-Arm Dumbbell Kickbacks	12 lbs.	12	45
Chest
Dumbbell Alternating Chest Press on Swiss Ball	30 lbs.	12	45
Thighs
Dumbbell Jump Squat	12 lbs.	10	60
Back
Pull Up with Neutral Grip	-	15	45
Biceps
Dumbbell Bicep Curls: Single-Leg	10 lbs.	12	45
Triceps
Triceps Bench Dips	-	10	45
Abs
Bridge (Plank)	-	1	45

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 15%	0 miles	20	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 15%	0 miles	40	-

I don't have a treadmill. How do I make my cardio for a Nordic Trak Ski machine?

cron

June 18, 2016 at 8:31pm

how do I see other days?

agarwalm

January 31, 2016 at 10:01pm

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