Welcome to Hughdini.com       |   home Goals   |   Activities   |   Weight Training breakdown   |   Walking details   |   Swimming Details   |   Exercise log   |   Golf   |   Daily Journal Excerpts Weight Training breakdown I do circuit training on a BowFlex twice a week. Below are the exercises that I do. NOTE: Circuit training is most effective when you allow less than 60 seconds of rest between sets. This workout takes me between 20 to 30 minutes to complete. Stationary rowing - 110 lb. @ 50 reps (warm-up) Upright bench press - 140 lb. @ 1 set of 20 reps Standing Biceps Curl - 110 lb. @ 1 set of 20 reps Triceps Pushdown - 140 lb. @ 1 set of 20 reps (using lat. bar) Resisted Punch -  70 lb. @ 1 set of 20 reps Front Shoulder Raise - 70 lb. @ 1 set of 20 reps Reverse Fly - 70 lb. @ 1 set of 20 reps Stationary Row - 70 lb. @ 1 set of 30 reps (cool down)