Body building workouts

Bodybuilding and Fitness Site!

Free Newsletter

TOTAL - BODY CIRCUIT TRAINING

DAY 0NE (MONDAY)

WORKOUT 1

STATION	EXERCISE	REPS
1	Leg Extension	15-20
2	Lying Leg Curl	15-20
3	Bench Press	15-20
4	Front Pulldown	15-20
5	Seated Dumbbell Press	15-20
6	Preacher Curl	15-20
7	Triceps Dumbbell Kickback	15-20
8	Abdominal Crunch	15-20

DAY TWO (TUESDAY) REST

DAY THREE (WEDNESDAY)

WORKOUT 2

STATION	EXERCISE	REPS
1	Leg Press	15-20
2	Standing Leg Curl	15-20
3	Incline Bench Press	15-20
4	Behind the Neck Pulldown	15-20
5	Machine Shoulder Press	15-20
6	Standing Dumbbell Curl	15-20
7	Pressdown	15-20
8	Abdominal Crunch	15-20

DAY FOUR (THURSDAY) REST

DAY FIVE (FRIDAY)

WORKOUT 3

STATION	EXERCISE	REPS
1	Squat	15-20
2	Lying Leg Curl	15-20
3	Vertical Bench Press Machine	15-20
4	Seated Cable Row	15-20
5	Front Dumbbell Raise	15-20
6	Standing Cable Curl	15-20
7	High-Cable Triceps Extension	15-20
8	Abdominal Crunch	15-20

DAYS SIX (SATURDAY) AND SEVEN (SUNDAY) REST

TRAINING NOTES

Train 3 times a week on alternate days, beginning with a 10 minute warm-up (five minutes on the bike or treadmill, followed by some brief stretches).

Work up to a 30 minute circuit routine, performing 15-20 reps at each station and then quickly moving on to the next. Repeat the circuit three times.

Beginners should stick with machines at first otherwise you'll spend too much time locating and changing free weights and have an experienced gym staff member show you how to do each exercise correctly.

Rest 15-30 seconds between sets and rest about 60-90 seconds between circuits.

After the workout perform a 10 minute cool-down (gentle walking or cycling, followed by stretching).

[ Bodybuilding ] [ Nutrition ] [ Supplements ] [ Supplement Store ]
[ Supplement Reviews ] [ Home Fitness Equipment ]
[ Bodybuilding Books & Videos ] [ Free Videos ] [ Articles ] [ Affiliate Program ] [ Links ]