Circuit Training begins again

Share your training programs, favorite exercises, training secrets and tips with the rest of the group. Discuss contest preparation, off-season diets, carb depleting and loading, posing, and training programs.

Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus

Message
Author
User avatar
RawVegan-Tarzan
Rabbit
Posts: 23
Joined: Fri Oct 28, 2005 12:08 pm
Location: San Diego, CA

Circuit Training begins again

#1 Postby RawVegan-Tarzan » Tue Nov 29, 2005 11:46 pm

New Circuit Workout Schedule
(Each circuit is repeated 3 times)

Monday-
Circuit 1: Incline Press 12 reps
Pull ups 12 reps
Hanging leg raises(abs) 15 reps

Circuit 2: Front deltoid raises 12 reps
Single leg dumbbell row 10 reps
Lateral raises 12 reps

Circuit 3: Bench rises (gleuts & quads) 6 reps each leg
Lying tricep extension 12 reps
Dumbbell Curls 12 reps

Tuesday-
Circuit 1: Preacher Curl 12 reps
Incline skull crushers 12 reps
Lower abdominals 12 reps

Circuit 2: Single leg dumbbell Romanian deadlift 10 reps
Hanging leg raises(abs) 15 reps
Single arm dumbbell curls 10 reps

Circuit 3: Upper abdominals 12 reps
Dips 15 reps
Pull ups 12 reps

Wednesday (one continuous circuit 6 sets)

Hacksqaut 10 reps
Upper abdominals 12 reps
Pull ups 12 reps
Neutral grip shoulder press 6 reps

Thursday- Rest day

Friday-
Circuit 1: Seated dumbbell shoulder press 10 reps
Pull ups 12 reps
Rear deltoid raises 12 reps

Circuit 2: Flat dumbbell bench press 12 reps
Tricep pull down 12 reps
Calf extensions 15 reps

Circuit 3: Lower abs 12 reps
Wide chest 12 reps
Decline press 12 reps

Sat & Sun- Rest days

I'm interested in anyone’s opinion, things missing or over emphasized. I've used this routine in the past with decent results. Any feedback is welcome.


Jay
Gorilla
Posts: 897
Joined: Wed Dec 31, 1969 7:00 pm
Location: West Virginia

#2 Postby Jay » Fri Dec 02, 2005 11:45 am

Nice avatar. :lol:

You're basically hitting upper body push and pull 4 times a week. Some would say that's too much but it really depends on how much intensity you are using. If you are lifting to failure, then 4 times a week may be too much. (Probably is too much.) But if you only push yourself a bit harder now and then, and most days just get some pump, it's probably OK.

I don't know what your goals are. If you are 155 and want to put on some weight, it would be good to do something for your legs. Squats, or leg press most likely. Being sure you have good form if you choose squats.

User avatar
Bigbwii
Elephant
Posts: 1814
Joined: Fri Oct 07, 2005 10:11 pm
Location: Dallas
Contact:

#3 Postby Bigbwii » Fri Dec 02, 2005 12:46 pm

:P With all that you still won't be any competition for me, shreaded wheat! :P :lol: juss kidding! I think you will do this just fine! 8) :wink:
FRUITARIAN FITNESS
The Fruitarian Lifestyle & Fitness Coach
www.fruitarianfitness.com

User avatar
RawVegan-Tarzan
Rabbit
Posts: 23
Joined: Fri Oct 28, 2005 12:08 pm
Location: San Diego, CA

#4 Postby RawVegan-Tarzan » Fri Dec 02, 2005 3:42 pm

Jay wrote:Nice avatar. :lol:

You're basically hitting upper body push and pull 4 times a week. Some would say that's too much but it really depends on how much intensity you are using. If you are lifting to failure, then 4 times a week may be too much. (Probably is too much.) But if you only push yourself a bit harder now and then, and most days just get some pump, it's probably OK.

I don't know what your goals are. If you are 155 and want to put on some weight, it would be good to do something for your legs. Squats, or leg press most likely. Being sure you have good form if you choose squats.


Right now I am just trying to maintain, my bulking phase lifting is very different and incorporates more legs. I am also a long distance runner, so working legs to often is a no no. Thanks for the input, I think I may be overdoing it a bit. Just today I hurt my rotator cuff, which tells me I haven’t been warming up or resting properly.

User avatar
RawVegan-Tarzan
Rabbit
Posts: 23
Joined: Fri Oct 28, 2005 12:08 pm
Location: San Diego, CA

#5 Postby RawVegan-Tarzan » Fri Dec 02, 2005 3:46 pm

Bigbwii wrote::P With all that you still won't be any competition for me, shreaded wheat! :P :lol: juss kidding! I think you will do this just fine! 8) :wink:



Pride cometh before the downfall--says RAW JESUS

User avatar
Bigbwii
Elephant
Posts: 1814
Joined: Fri Oct 07, 2005 10:11 pm
Location: Dallas
Contact:

#6 Postby Bigbwii » Fri Dec 02, 2005 4:11 pm

:lol: :lol:as you said you got time on your side but juss gimme 3 months! :lol: :wink:

Hey Tarz, do you have a favourite food?
FRUITARIAN FITNESS
The Fruitarian Lifestyle & Fitness Coach
www.fruitarianfitness.com

User avatar
RawVegan-Tarzan
Rabbit
Posts: 23
Joined: Fri Oct 28, 2005 12:08 pm
Location: San Diego, CA

#7 Postby RawVegan-Tarzan » Fri Dec 02, 2005 5:31 pm

Hey Tarz, do you have a favourite food?


That is so tough, but if I was forced to choose top three it would be papayas, mangos, and dates. It also really varies, my body will be craving a certain fruit or vegetable one month, and then I can't even look at it the next.

What is your fav big? [/quote]

User avatar
Bigbwii
Elephant
Posts: 1814
Joined: Fri Oct 07, 2005 10:11 pm
Location: Dallas
Contact:

#8 Postby Bigbwii » Fri Dec 02, 2005 6:42 pm

I'm the same as you! I could be craving one fruit then the weathers changes and then I'll want something else! right now I'm into bananas! I"ll usually have two or three main fruits that I crave in one season. one winter I lived off of Oranges and one summer I lived off watermelon! :wink:
FRUITARIAN FITNESS
The Fruitarian Lifestyle & Fitness Coach
www.fruitarianfitness.com


Return to “Bodybuilding/Strength Training”

Who is online

Users browsing this forum: No registered users and 2 guests