Circuit Training LVL 2 Workout


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Type Muscular Definition Fitness Level Intermediate
Workout Log $12
Weight training workout log- 12.00

Notes for Workout

Monday(day 1), Tuesday(day 2), Wednesday(rest), Thursday (Day1) Friday (day2), Sat (Rest), Sun (day1) and continue on like that. If you feel sore at all take a rest day. NUTRITION: Eat a high fibre, high protein diet with meals 4-6 times per day.

Note: D=Date, S=Sets, R=Reps, WT=Weight Used During Set
visit: www.myfit.ca/nutrition.asp for advice on how to eat right.
Use IE to print as Firefox cuts off the bottom half of this page.

Circuit #
Circuit Upper Body
4 Jump to the next exercise after completing 1. Machine Bench Press(Vertical Press) This is a Circuit Set! Jump to the next exercise in circuit #4
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
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S3 R_____ Wt________
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S3 R_____ Wt________
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S2 R_____ Wt________
S3 R_____ Wt________
Rep Goal: 12-16
Rest Timer: 90 Sec
4 Jump to the next exercise after completing 2. Lat Pulldown This is a Circuit Set! Jump to the next exercise in circuit #4
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
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S2 R_____ Wt________
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S2 R_____ Wt________
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Rep Goal: 12-15
Rest Timer: 0 Sec
2 Jump to the next exercise after completing 3. Incline Dumbbell Press This is a Circuit Set! Jump to the next exercise in circuit #2
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
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S2 R_____ Wt________
S3 R_____ Wt________
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S2 R_____ Wt________
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S2 R_____ Wt________
S3 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
Rep Goal: 12-15
Rest Timer: 0 Sec
2 Jump to the next exercise after completing 4. Seated Row This is a Circuit Set! Jump to the next exercise in circuit #2
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
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S2 R_____ Wt________
S3 R_____ Wt________
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S2 R_____ Wt________
S3 R_____ Wt________
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S2 R_____ Wt________
S3 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
Rep Goal: 12-15
Rest Timer: 0 Sec
2 Jump to the next exercise after completing 5. Machine Military or Shoulder Press This is a Circuit Set! Jump to the next exercise in circuit #2
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
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S2 R_____ Wt________
S3 R_____ Wt________
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S2 R_____ Wt________
S3 R_____ Wt________
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S2 R_____ Wt________
S3 R_____ Wt________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
Rep Goal: 12-15
Rest Timer: 0 Sec
3 Jump to the next exercise after completing 6. Barbell Curls This is a Circuit Set! Jump to the next exercise in circuit #3
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
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S3 R_____ Wt________
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S2 R_____ Wt________
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Rep Goal: 12-15
Rest Timer: 0 Sec
3 Jump to the next exercise after completing 7. Tricep Pulldowns This is a Circuit Set! Jump to the next exercise in circuit #3
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
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S2 R_____ Wt________
S3 R_____ Wt________
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S2 R_____ Wt________
S3 R_____ Wt________
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Rep Goal: 12-15
Rest Timer: 0 Sec
8. Elliptical or Cross Trainer
Duration: 6 Min
Sets: 3
Rest Timer: 90 Seconds
Circuit #
Circuit Lower and Abs
1 Jump to the next exercise after completing 1. Squats This is a Circuit Set! Jump to the next exercise in circuit #1
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
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S2 R_____ Wt________
S3 R_____ Wt________
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S2 R_____ Wt________
S3 R_____ Wt________
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S2 R_____ Wt________
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Rep Goal: 12-15
Rest Timer: 90 Sec
1 Jump to the next exercise after completing 2. Ball Rollout This is a Circuit Set! Jump to the next exercise in circuit #1
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
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Rep Goal: 12
Rest Timer: 0 Sec
2 Jump to the next exercise after completing 3. Leg Extension This is a Circuit Set! Jump to the next exercise in circuit #2
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
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Rep Goal: 12
Rest Timer: 90 Sec
2 Jump to the next exercise after completing 4. Leg Curl or Hamstring Curl This is a Circuit Set! Jump to the next exercise in circuit #2
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
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S2 R_____ Wt________
S3 R_____ Wt________
Rep Goal: 12
Rest Timer: 90 Sec
3 Jump to the next exercise after completing 5. Twisting Leg Raises This is a Circuit Set! Jump to the next exercise in circuit #3
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
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S3 R_____ Wt________
Rep Goal: 12
Rest Timer: 90 Sec
3 Jump to the next exercise after completing 6. Seated Calf Raises This is a Circuit Set! Jump to the next exercise in circuit #3
Sets: 3
D:__________ D:__________ D:__________ D:__________ D:__________ D:__________
S1 R_____ Wt________
S2 R_____ Wt________
S3 R_____ Wt________
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S3 R_____ Wt________
Rep Goal: 12
Rest Timer: 90 Sec
3 Jump to the next exercise after completing 7. Elliptical or Cross Trainer This is a Circuit Set! Jump to the next exercise in circuit #3
Duration: 30 Min
Sets: 1
Rest Timer: 90 Seconds
Circuit #
Rest Day
1. Swimming
Duration: 20 Min
Sets: 1
Rest Timer: 0 Seconds
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