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Circuit training was designed to perform a set amount of exercises in a row (circuit) without any rest in between each set of the exercise.
In this circuit routine, the main focus upon this routine is to build strength and increase muscle endurance but also maintaining a lean physique.
You will be targeting all of the main muscle group through various multijoint exercises that help strengthen and build the muscles.
The key to any circuit training routine is to make sure that you do not rest in between sets or in between exercises until you complete all of the exercises in the circuit. This will keep your metabolic rate up ensuring that you burn as many calories as possible without sacrificing strength.
*** Notes : When performing circuit training, you want to make sure that you are using a weight on the barbell that you are able to perform all of the required weight/sets and circuits that have been set.
If you use a weight that you are unable to manage, you can possibly injure yourself or not get the full benefit of performing this circuit routine.
Barbell Deadlift
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3x14 reps |
rest: 0s
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Barbell Bent-Over Row
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3x12 reps |
rest: 0s
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Barbell Clean
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3x12 reps |
rest: 0s
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Barbell Curl
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3x12 reps |
rest: 0s
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Kettlebell Thruster
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3x12 reps |
rest: 0s
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Dumbbell Bench Press
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3x12 reps |
rest: 0s
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Hanging Knee Raise
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3x20 reps |
rest: 90s
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Walking
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1x0 reps |
rest: 20s
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Treadmill Running
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0x0 reps |
rest: 40s
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Walking
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0x0 reps |
rest: 5s
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Barbell Deadlift
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3x14 reps |
rest: 0s
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Pull-Up
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3x14 reps |
rest: 0s
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Barbell Squat
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3x14 reps |
rest: 0s
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Barbell Clean and Jerk
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3x10 reps |
rest: 0s
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Box Jump Multiple Response
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3x30 reps |
rest: 0s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 0s
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Dip
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3x14 reps |
rest: 0s
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Dumbbell Alternating Bicep Curl
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3x10 reps |
rest: 0s
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Weight Plate Russian Twist
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3x20 reps |
rest: 90s
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Step Machine
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1x0 reps |
rest: 15s
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Rowing
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1x0 reps |
rest: 40s
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Machine Ab Crunch
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4x12 reps |
rest: 90s
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Cable Side Bend
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4x12 reps |
rest: 90s
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Oblique Crunch
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4x12 reps |
rest: 90s
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Plank
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4x12 reps |
rest: 90s
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Pilates
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1x0 reps |
rest: 10s
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Back Hyperextension
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3x14 reps |
rest: 0s
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Dumbbell One-Arm Row
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3x12 reps |
rest: 0s
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Barbell Lunge
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3x20 reps |
rest: 0s
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Barbell Military Press
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3x12 reps |
rest: 0s
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Dumbbell Decline Bench Press
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3x12 reps |
rest: 0s
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Dumbbell Fly
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3x12 reps |
rest: 0s
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Dumbbell Tricep Extension
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3x12 reps |
rest: 0s
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Dumbbell Alternating Hammer Curl
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3x12 reps |
rest: 60s
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Elliptical Training
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1x0 reps |
rest: 20s
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