First stage – 8 weeks
Circuit workout 1 – Monday
We are going to divide the muscles of the body in several major muscle groups. We will work each of them in one workout : back, chest, quadriceps, hamstrings, deltoids, triceps, biceps. During this stage, we don’t do any work for the calves and forearms. They will get enough load from working the major muscle groups.
(only the work sets are shown here)
Narrow grip cable row for the back 1 x 15-20
Bench press 1 x 15-20
Leg press 1 x 15-20
Leg curls 1 x 15-20
Seated smith machine shoulder press 1 x 15-20
Barbell biceps curls 1 x 15-20
Triceps cable pushdown 1 x 15-20
Before performing each of the work sets, one to three warm-up sets should be done. The warm ups should be done with significantly lower weights than the work sets and the reps should be in the range of 10-12.
Circuit workout 2 – Wednesday
Hammer machine bench press 1 x 15-20
Smith machine squats 1 x 15-20
Hyperextension 1 x 15-20
Pull downs 1 x 15-20
Biceps Dumbbell Curls 1 x 15-20
“Skull crushers” 1 x 15-20
Dumbbell Shoulder press 1 x 15-20
Circuit workout 3 – Friday
Some exercises can be repeated as we are not using heavy weights for stimulation
Leg extension 1 x 15-20
Stiff leg deadlift (light weight) 1 x 15-20
Side lateral raises 1 x 15-20
Seated dumbbell curls 1 x 15-20
Machine dips (or close grip bench press) 1 x 15-20
Hammer back row 1 x 15 – 20
Incline bench press 1 x 15 – 20
All exercises that are included in the program are done in the range of 15-20 reps with moderate weights. This means that the weight is chosen in such a way that you will be able to complete the set about 2-3 reps before muscle failure. The pace of the exercise is also moderate average (about 3 seconds for a whole rep).
Time for rest between sets 1.5-2 minutes. This set of exercises is designed to be performed within 6-8 weeks. After the initial stage the strategy is the same, however, the number of reps is somewhat reduced to 10-12, while the number of work sets is increased to 2-3.
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