Fat Loss Circuit Training Sample Program
| DAY: |
DATE: |
TIME: |
am/pm |
CARDIO TODAY? YES NO |
EXERCISE |
DURATION |
|
| LENGTH OF WORKOUT: | WEIGHT: | LOCATION: | |
MOOD WHEN STARTING: | |||
Instructions: In the white spaces below, fill in the weight you used and the number of reps you performed. If you did 100 pounds for 10 reps, you would write "100 X 10". The gray boxes below are not used.
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| Warm-up - low-intensity cardio | XX | XX | XX | XX | XX | |
| Moderate intensity cardio - 30-40 seconds | XX | XX | XX | XX | XX | |
| Barbell Bent-Over Rows or Seated Cable Rows - 6-8 reps | ||||||
| Moderate intensity cardio - 30-40 seconds | XX | XX | XX | XX | XX | |
| Flat Barbell or Dumbbell Bench Press - 6-8 reps | ||||||
| Moderate intensity cardio - 30-40 seconds | XX | XX | XX | XX | XX | |
| Standing Barbell Curls or Dumbbell Curls - 6-8 reps | XX | XX | ||||
| Moderate intensity cardio - 30-40 seconds | XX | XX | XX | XX | XX | |
| Standing Calf Raises or Seated Calf Raises - 10-12 reps | XX | XX | ||||
| Moderate intensity cardio - 30-40 seconds | XX | XX | XX | XX | XX |
TRAINING, NUTRITION & SUPPLEMENT NOTES:
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