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Circuit Training - Gym

  By posted Jan 10th 2011
Diet & Fitness

 

Now that you’re well versed with circuit training and a few basic routines that can be performed at home, it’s time to ramp up the intensity with a full body circuit workout at the gym. Like I’ve mentioned time and time again in previous posts, it is crucial you take as less rest as possible between exercises. Since we’ll be using weights over here you can rest for around 30-45 seconds in between sets. Take no more than a minute’s rest between exercises. Complete the entire circuit twice per training session.

All mentioned exercises should be performed in 2sets of 12-15 reps each. Make sure to use a weight that stresses your muscles but doesn’t exhaust them completely. I’ve also mentioned which body part is worked on by which exercise in case you’re new to strength training.

Routine A
Legs
Squat (Barbell)
Leg Extension (Machine)
Calf Raises (standing)

Back

Lat Pulldown (Machine)
Seated Pulley Rows (Machine)

Chest

Bench press (Barbell)
Dumbbell Flys (Dumbbell)

Shoulders

Military press (Barbell)
Lateral raises (Dumbbell)
Bicep
Barbell Curls

Tricep

Triceps Extension (Dumbbell)

Routine B

Legs and Back

Barbell Deadlift

Legs

Calf Raises (seated)

Chest

Incline Bench Press (Barbell)
Decline Dumbbell Press

Shoulder

Upright Rows (Barbell)
Shoulder Shrugs (Barbell)

Bicep

Reverse Barbell Curls
Hammer Curls (Dumbbells)

Tricep

Close Bench Press (Barbell)
Skullcrushers (Barbell/Dumbbell)

Notes: Consult a floor trainer before you perform a deadlift. It is a dangerous exercise so make sure your form is perfect. Make sure you have a someone spotting you while you’re performing barbell squats. 

 

 

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