Circuit Training Workout

Author HillaryFitness Level IntermediateType Muscular Definition
Days in Plan 2 Days Rest Between Sets:
1:00-1:30 minutes
Duration50 Min per session
This is a circuit training program. It should be completed on Monday, Wednesday and Friday.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Cardio
Treadmill Exercise Picture 1. Treadmill
Duration: 5 Min Intensity: 70%
Notes:jump on the treadmill after every three exercises to keep your heart rate up.
Day 1 - Whole Body
Back Dumbbell Row Exercise Picture 1. Back Dumbbell Row
Sets: 3Reps: 12
Exercise Ball Pushups Exercise Picture 2. Exercise Ball Pushups
Sets: 3Reps: 12
Jump Squat Exercise Picture 3. Jump Squat
Sets: 3Reps: 12
Step Ups Exercise Picture 4. Step Ups
Sets: 3Reps: 12
Angled Cable Triceps Extension Exercise Picture 5. Angled Cable Triceps Extension
Sets: 3Reps: 12
Dumbbell Ball Preacher Bicep Isolation Curl Exercise Picture 6. Dumbbell Ball Preacher Bicep Isolation Curl
Sets: 3Reps: 12
Cable Side Bends Exercise Picture 7. Cable Side Bends
Sets: 3Reps: 12
Jack Knives Exercise Picture 8. Jack Knives
Sets: 3Reps: 12
V-Up Exercise Picture 9. V-Up
Sets: 3Reps: 12

With this log you will be able to print off as many sheets as required to track this workout.

Circuit Training Basics

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