WILL'S CIRCUIT TRAINING

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:

naivegeye on June 24, 2016

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

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

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Exercise Time	Rest (sec.)
Abs
Crunch Twists	-	15	-	30
Flutter Kicks	-	15	-	30
Chest
Swiss-Ball Pushup	-	12	-	30
Thighs
Dumbbell Split Squats	15 lbs.	15	-	60
Back
Kettlebell Two-Hand Swing	10 lbs.	25	-	45
Biceps
Standing Barbell Curls	50 lbs.	12	-	45
Triceps
One-Arm Dumbbell Extensions	25 lbs.	12	-	45
Chest
Dumbbell Flyes	30 lbs.	12	-	45
Thighs
Dumbbell Sumo Squat	5 lbs.	12	-	60
Back
Dumbbell Woodchopper	15 lbs.	12	-	45
Shoulders
Seated Dumbbell Press	35 lbs.	12	-	45
Biceps
Bosu Dumbbell Hammer Curls	5 lbs.	12	-	45
Lower Back
Back Extensions	-	10	-	45

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Treadmill Walk: Incline 15%	0.000 miles	20

Day 4

Strength Training Exercises	Exercise Weight	Exercise Reps	Exercise Time	Rest (sec.)
Abs
Crunches	-	15	-	30
Bench Knee Tucks	-	15	-	30
Chest
Pushups	-	15	-	45
Thighs
Dumbbell Lunges	30 lbs.	12	-	60
Back
Dumbbell Row	5 lbs.	12	-	45
Biceps
Standing Alternate Dumbbell Curls	30 lbs.	12	-	45
Triceps
One-Arm Dumbbell Kickbacks	20 lbs.	12	-	45
Chest
Dumbbell Alternating Chest Press on Swiss Ball	20 lbs.	12	-	45
Thighs
Dumbbell Jump Squat	35 lbs.	10	-	60
Back
Pull Up with Neutral Grip	-	15	-	45
Biceps
Dumbbell Bicep Curls: Single-Leg	15 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%	0.000 miles	20

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