Completing the Second Circuit

z116Another addition to full-body circuit training. Like the first one, be sure to record your times, weights, and reps so you can increase the difficulty on your next workout. I would recommend this be done 2-3 times a week, but that’s up to you and what you want to accomplish in fitness!

The idea behind this kind of workout has a beginning section to increase overall power and strength; the second section aims to increase muscular endurance and raise the intensity; and the third section is just to break you down and physically exhaust you.

Exercise Rep Range
HEAVY SET
1. Incline Bench Press  4-6
2. T-Bar rows  4-6
3. Hammer Curls  4-6
4. Rope Tricep Cable Extensions  4-6
MODERATE SET
5. 1-at-a-time Chest Press*  8-10
6. Flat-bar Bent Over Rows  8-10
7. Over head Extensions  8-10
8. Twisting Curls 8-10
9. Military Press  8-10
10. Sumo Squats  12-15
11. Upright Rows  10-12
BURNOUT SET
12. Straights with Weights**  18-20
13. Push-ups feet on core ball  50
14. Lat Pulldowns  50
15. Super Cleans***  20-25
16. Plank-Push-up Holds**** 2 minutes
17. Front Calf Curls***** 25-30
18. Box Jumps  15

*The 1-at-a-time method used here is where you hold the weights fully extended, and lower one arm down and back up completing 1 rep for that arm, then doing the other arm. It engages the core, but it engages the chest in a more intense way because the pectoral muscles have to be working to support the fully extended arm.

**Straights with weights is a term I coined. You hold the dumbbells at your hips, and (1 at a time) curl it to your shoulder, extend out the weight at shoulder height (like a straight punch), bring it back to the shoulder, and let it down to your waist.

***Start with a clean and snatch, do a shoulder press-lowering behind the head, a full squat, another shoulder press-lowering to the front, then lowering down to the ground. That’s 1 rep. These are hard to explain, so I’m going to work on making a video for it to better explain it. So, keep an eye out for that!

****Hold the peak of the push up position for 10 seconds, then lower yourself to the bottom position for 10 seconds; keep changing positions every 10 seconds until the 2 minutes are up.

https://www.youtube.com/watch?v=x78wceAs5Ac

 

Nick

About Nick

Nick Levato has been involved with the fitness community for over 8 years. Not only is he a Certified Personal Trainer but, has also been trained in martial arts. Nick has overseen the training of many individuals spanning all ages and fitness goals; and experimented most diets; for competitions, cutting, vegetarian, and general diets to coincide with weight training at the time. In addition to training on an individual level, Nick has also taught many group classes. He takes pride in pushing himself to his limits in the gym and in his everyday life.

Leave a Reply