3 Day per week Giant Circuit Training/Cardio
Exercise to be performed in order with no rest. Once all 7 exercises are performed, take 2 minute rest and repeat for 3 sets total.
- Ball Squat - 20 reps
- Dumbbell (DB) Military Press STANDING - 15 reps
- Stationary Lunges - 15 reps each leg
- Seated front dumbbell raise NO BACK SUPPORT - 15 reps
- Leg extension- 15 reps
- Standing side DB lateral raise - 15 reps
- Crunches - 30 seconds
Exercise to be performed in order with no rest. Once all 7 exercises are performed, take 2 minute rest and repeat for 3 sets total.
- Incline Barbell Press or DB press - 15 reps
- Standing Barbell Curls - 15 reps
- Flat dumbbell press - 15 reps
- Preacher curls - 15 reps
- Push ups on knees if need be - to failure
- Hammer curls - 15 reps
- Reverse Crunches - 30 seconds
Exercise to be performed in order with no rest. Once all 7 exercises are performed, take 2 minute rest and repeat for 3 sets total.
- Lat Pull downs - 15 reps
- Over the head extensions using ROPE or skull crushers with EZ bar - 15 reps
- 1 arm dumbbell rows - 15 reps
- Triceps Press down with V bar or Rope - 15 reps
- High Row Wide grip - 15 reps
- Reverse tricep dips - using bench with feet on ground - 15 reps
- Crunches - 30 seconds
Cardio - performed after circuit training
35 minutes low intensity cardio (elliptical, walking on treadmill with incline or stair stepper) after weight training with heart rate 120-140 bpm.
Please note all fitness packages will be custom designed to meet your needs. I will work with whatever equipment you have/do not have to make sure your program will work for you. Also note that I will update the fitness packages you choose at week 4 of the program to avoid body adaptation and achieve MAXIMUM RESULTS!!!!
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