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Circuit #
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Max Effort Upper Body |
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1. Bench Press
Sets: |
9 |
D:__________ |
D:__________ |
D:__________ |
D:__________ |
D:__________ |
D:__________ |
S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
S4 R_____ Wt________ |
S5 R_____ Wt________ |
S6 R_____ Wt________ |
S7 R_____ Wt________ |
S8 R_____ Wt________ |
S9 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
S4 R_____ Wt________ |
S5 R_____ Wt________ |
S6 R_____ Wt________ |
S7 R_____ Wt________ |
S8 R_____ Wt________ |
S9 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
S4 R_____ Wt________ |
S5 R_____ Wt________ |
S6 R_____ Wt________ |
S7 R_____ Wt________ |
S8 R_____ Wt________ |
S9 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
S4 R_____ Wt________ |
S5 R_____ Wt________ |
S6 R_____ Wt________ |
S7 R_____ Wt________ |
S8 R_____ Wt________ |
S9 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
S4 R_____ Wt________ |
S5 R_____ Wt________ |
S6 R_____ Wt________ |
S7 R_____ Wt________ |
S8 R_____ Wt________ |
S9 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
S4 R_____ Wt________ |
S5 R_____ Wt________ |
S6 R_____ Wt________ |
S7 R_____ Wt________ |
S8 R_____ Wt________ |
S9 R_____ Wt________ |
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Rep Goal: |
3-5 |
Rest Timer: |
90 Sec |
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2. Dumbbell Flat Bench Chest Press
Sets: |
3 |
D:__________ |
D:__________ |
D:__________ |
D:__________ |
D:__________ |
D:__________ |
S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
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Rep Goal: |
6-10 |
Rest Timer: |
90 Sec |
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3. Bent-over Barbell Rows
Sets: |
4 |
D:__________ |
D:__________ |
D:__________ |
D:__________ |
D:__________ |
D:__________ |
S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
S4 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
S4 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
S4 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
S4 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
S4 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
S4 R_____ Wt________ |
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Rep Goal: |
10-15 |
Rest Timer: |
90 Sec |
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4. Rear Raises (On the Ball)
Sets: |
2 |
D:__________ |
D:__________ |
D:__________ |
D:__________ |
D:__________ |
D:__________ |
S1 R_____ Wt________ |
S2 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
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Rep Goal: |
12-15 |
Rest Timer: |
90 Sec |
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5. Lying Leg Raises / Throwdowns
Sets: |
3 |
D:__________ |
D:__________ |
D:__________ |
D:__________ |
D:__________ |
D:__________ |
S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
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Rep Goal: |
6-8 |
Rest Timer: |
90 Sec |
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Circuit #
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Max Effort Upper Body |
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1. Bench Press
Sets: |
9 |
D:__________ |
D:__________ |
D:__________ |
D:__________ |
D:__________ |
D:__________ |
S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
S4 R_____ Wt________ |
S5 R_____ Wt________ |
S6 R_____ Wt________ |
S7 R_____ Wt________ |
S8 R_____ Wt________ |
S9 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
S4 R_____ Wt________ |
S5 R_____ Wt________ |
S6 R_____ Wt________ |
S7 R_____ Wt________ |
S8 R_____ Wt________ |
S9 R_____ Wt________ |
|
S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
S4 R_____ Wt________ |
S5 R_____ Wt________ |
S6 R_____ Wt________ |
S7 R_____ Wt________ |
S8 R_____ Wt________ |
S9 R_____ Wt________ |
|
S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
S4 R_____ Wt________ |
S5 R_____ Wt________ |
S6 R_____ Wt________ |
S7 R_____ Wt________ |
S8 R_____ Wt________ |
S9 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
S4 R_____ Wt________ |
S5 R_____ Wt________ |
S6 R_____ Wt________ |
S7 R_____ Wt________ |
S8 R_____ Wt________ |
S9 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
S4 R_____ Wt________ |
S5 R_____ Wt________ |
S6 R_____ Wt________ |
S7 R_____ Wt________ |
S8 R_____ Wt________ |
S9 R_____ Wt________ |
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Rep Goal: |
3-5 |
Rest Timer: |
90 Sec |
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2. Dumbbell Flat Bench Chest Press
Sets: |
3 |
D:__________ |
D:__________ |
D:__________ |
D:__________ |
D:__________ |
D:__________ |
S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
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Rep Goal: |
6-10 |
Rest Timer: |
90 Sec |
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3. Bent-over Barbell Rows
Sets: |
4 |
D:__________ |
D:__________ |
D:__________ |
D:__________ |
D:__________ |
D:__________ |
S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
S4 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
S4 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
S4 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
S4 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
S4 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
S4 R_____ Wt________ |
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Rep Goal: |
10-15 |
Rest Timer: |
90 Sec |
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4. Rear Raises (On the Ball)
Sets: |
2 |
D:__________ |
D:__________ |
D:__________ |
D:__________ |
D:__________ |
D:__________ |
S1 R_____ Wt________ |
S2 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
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Rep Goal: |
12-15 |
Rest Timer: |
90 Sec |
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5. Lying Leg Raises / Throwdowns
Sets: |
3 |
D:__________ |
D:__________ |
D:__________ |
D:__________ |
D:__________ |
D:__________ |
S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
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S1 R_____ Wt________ |
S2 R_____ Wt________ |
S3 R_____ Wt________ |
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Rep Goal: |
6-8 |
Rest Timer: |
90 Sec |
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Circuit #
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Dynamic-Effort Lower Body |
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Circuit #
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Dynamic-Effort Lower Body |
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Circuit #
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Repetition Upper Body |
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Circuit #
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Repetition Upper Body |
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Circuit #
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Max-Effort Lower Body |
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Circuit #
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Max-Effort Lower Body |