INTERMEDIATE CIRCUIT STRENGTH

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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Rating:
 Unrated
Created By:
rainforest on July 05, 2018
Comments:
Workout Category:
Strength Training Only
Experience Level:
Intermediate
Body Parts:
Abs, Chest, Thighs, Back, Biceps, Triceps, Calves, Shoulders, Lower Back

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Workout Routine Sample

Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Ball Crunches-2530
Flutter Kicks-2530
Chest
Pushups-max30
Thighs
Angled Leg Press110 lbs.1260
Back
Close-Grip Pulldowns40 lbs.1245
Biceps
Concentration Curls8 lbs.1245
Triceps
One-Arm Dumbbell Extensions8 lbs.1245
Abs
Side Jackknifes-2030
Chest
Incline Dumbbell Press12 lbs.1545
Thighs
Hip Abduction Machine30 lbs.1245
Hip Adduction Machine30 lbs.1245
Calves
Standing Calf Raises80 lbs.1545
Triceps
Machine Triceps Extensions20 lbs.1245
Abs
Closed Leg Toe Touches-2030
Chest
Pec Deck Flyes20 lbs.1245
Thighs
Barbell Lunges25 lbs.1060
Back
Machine Seated Rows35 lbs.1045
Shoulders
Seated Dumbbell Press12 lbs.1045
Biceps
Cable Curls25 lbs.1045
Lower Back
Back Extension: Plank Hold with Lift-1045
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Steady-State Cardio0.000 miles25
Day 5
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Abs
Crunches-2530
Hanging Leg Raises-1530
Chest
Machine Chest Press50 lbs.1545
Thighs
Smith Machine Squats45 lbs.1260
Back
One-Arm Dumbbell Bent-Over Rows15 lbs.1545
Biceps
Machine Preacher Curls20 lbs.1545
Triceps
One-Arm Dumbbell Kickbacks5 lbs.1545
Abs
Bridge (Plank)-145
Chest
Dumbbell Flyes12 lbs.1245
Thighs
Dumbbell Lunges12 lbs.1060
Back
Seated Cable Rows35 lbs.1245
Biceps
Standing Alternate Dumbbell Curls10 lbs.1245
Triceps
Triceps Cable Pushdowns20 lbs.1245
Abs
Bridge (Plank)-145
Reverse Crunches-2030
Shoulders
Seated Dumbbell Press10 lbs.1245
Thighs
Lying Leg Curls25 lbs.1045
Lower Back
Back Extension: Ground-1045
Biceps
Incline Dumbbell Curls8 lbs.1245
Triceps
Triceps Bench Dips-1045
Cardio Training Exercises (definitions)Cardio
Distance(miles)
Cardio
Time(min)
Rest (sec.)
Incline Walk0.000 miles25

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