INTERMEDIATE CIRCUIT TRAINING

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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:

FitClick on October 28, 2009

Users:

1,710 (Find someone using this workout plan)

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Workout Category:

Circuit Training

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

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

Description

This five-day per week program consists of three days (two are light) of circuit strength training and two days of moderate intensity cardio. Strength training exercises use dumbbells or body-weight so this workout may be done at the gym or at home.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Pushups	-	15	10
Thighs
Dumbbell Squats	35 lbs.	15	10
Shoulders
Seated Dumbbell Press	25 lbs.	15	10
Thighs
Dumbbell Squats	30 lbs.	15	10
Biceps
Standing Alternate Dumbbell Curls	20 lbs.	15	10
Thighs
Dumbbell Lunges	20 lbs.	15	10
Triceps
Triceps Bench Dips	-	15	10
Back
One-Arm Dumbbell Bent-Over Rows	25 lbs.	15	10
Thighs
Dumbbell Lunges	20 lbs.	15	10
Abs
Crunches	-	25	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Hard Cardio - 75% Max HR (RPE 7)	0.000 miles	30	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Hard Cardio - 75% Max HR (RPE 7)	0.000 miles	45	-

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