Online Fitness Trainer, Exercise Programs & Workout Routines

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.
GymAmerica
Rating:
 Rating: 4.3/5.0
Created By:
GymAmerica on March 15, 2012
Comments:
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunches-1530
Bench Knee Tucks-1530
Chest
Pushups-1545
Thighs
Dumbbell Lunges20 lbs.1260
Back
Dumbbell Row20 lbs.1245
Biceps
Standing Alternate Dumbbell Curls20 lbs.1245
Triceps
One-Arm Dumbbell Kickbacks12 lbs.1245
Chest
Dumbbell Alternating Chest Press on Swiss Ball30 lbs.1245
Thighs
Dumbbell Jump Squat12 lbs.1060
Back
Pull Up with Neutral Grip-1545
Biceps
Dumbbell Bicep Curls: Single-Leg10 lbs.1245
Triceps
Triceps Bench Dips-1045
Abs
Bridge (Plank)-145
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Walk: Incline 15%0 miles20-
Day 2
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Treadmill Walk: Incline 15%0 miles40-

Workout routine comments

I don't have a treadmill. How do I make my cardio for a Nordic Trak Ski machine?
 
June 18, 2016 at 8:31pm
how do I see other days?
 
January 31, 2016 at 10:01pm