INTERMEDIATE CIRCUIT TRAINING FOR WOMEN

Use this Workout Plan

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:

FitClick on January 12, 2010

Users:

678 (Find someone using this workout plan)

Comments:

See comments

Workout Category:

Circuit Training

Experience Level:

Intermediate

Target Gender:

Women

Body Parts:

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

Description

Each week this program provides two hour-long circuit strength training with light cardio workouts and two more days of fat-burning cardio.

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Abs
Crunches	-	25	30
Hanging Leg Raises	-	15	30
Chest
Machine Chest Press	50 lbs.	15	45
Thighs
Smith Machine Squats	45 lbs.	12	60
Back
One-Arm Dumbbell Bent-Over Rows	15 lbs.	15	45
Biceps
Machine Preacher Curls	20 lbs.	15	45
Triceps
One-Arm Dumbbell Kickbacks	5 lbs.	15	45
Abs
Bridge (Plank)	-	1	45
Chest
Dumbbell Flyes	12 lbs.	12	45
Thighs
Dumbbell Lunges	12 lbs.	10	60
Back
Seated Cable Rows	35 lbs.	12	45
Biceps
Standing Alternate Dumbbell Curls	10 lbs.	12	45
Triceps
Triceps Cable Pushdowns	20 lbs.	12	45
Abs
Bridge (Plank)	-	1	45
Reverse Crunches	-	20	30
Shoulders
Seated Dumbbell Press	10 lbs.	12	45
Thighs
Lying Leg Curls	25 lbs.	10	45
Lower Back
Back Extension: Ground	-	10	45
Biceps
Incline Dumbbell Curls	8 lbs.	12	45
Triceps
Triceps Bench Dips	-	10	45

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Incline Walk	0.000 miles	25	-

Day 2

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Elliptical Trainer	0.000 miles	45	-

Workout routine comments

when we just do cardio, do we do 45 minutes, or an hour? any thoughts? i did an hour last time...

chree1974

April 5, 2010 at 7:11pm

great workout I feeling it

Tprewitt

April 1, 2010 at 4:28pm

Ditto your question, Chree1974. I'm wanting to make sure I do it correctly. I know I'm to perform where my hr is b/t 130 something and 147. I just need to know machine levels and time also!

MPERIAL02

March 22, 2010 at 11:16pm

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