4 Day per week Mini circuit training/cardio
- Chest Press (machine) 3 x 12
- Bent Over Row (smith) 3 x 12
- Crunches 3 x 45 sec
- Low row (cable) 3 x 12
- Lat Pull down (Wide Grip) 3 x 12
- Reverse Crunch 3 x 45 sec
- Standing Barbell Curl 3 x 12
- Tricep Pressdown 3 x 12
- Upright Row 3 x 12
- Ball Squat 3 x 60 sec
- Straight Leg DL 3 x 15
- Hamstring Curl 3 x 15
- Standing Calf 3 x 15
- Incline Press (machine or DB) 3 x 12
- Lat Pull down 3 x 12
- Crunches 3 x 45 sec
- Bent Over Row (smith) 3 x 12
- Side Lateral Raise 3 x 12
- Reverse Crunch 3 x 45 sec
- Preacher Curl 3 x 12
- Skull Crushers 3 x 12
- Front Delt Raise 3 x 12
- Walking Lunges 3 x 60 sec
- Hyperextensions 3 x 15
- Leg Extension 3 x 15
- SL Calf (Leg Press Machine) 3 x 15
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.
**Workout Explanation: Each mini circuit has 3 exercises. Each day has 3 mini circuits.
Example 1: Day 1 perform Chest press for 12 reps, then immediately perform bent over row for 12 reps, then immediately perform crunches for 45 seconds then rest 90 seconds. After 90 seconds, repeat for 3 total mini circuit sets. Then move onto the next mini circuit until all 3 mini circuits are complete. Then perform the recommended cardio regimen.
Example 2: Day 3 perform incline chest press for 12 reps, then immediately perform Lat pull down for 12 reps, then immediately perform crunches for 45 seconds then rest 90 seconds. After 90 seconds, repeat for 3 total mini circuit sets. Then move onto the next mini circuit until all 3 mini circuits are complete. Then perform the recommended cardio regimen.
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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