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Circuit Training - DOC

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					Circuit Training

The principle of circuit training is to utilize a group of strength exercise one right after
another. Sounds simple right? Well if done correctly it is. There are numerous circuit
training programs available to choose from however many of them fall short on training
the entire body. The circuit training I use and recommend hits all the muscle groups
aerobic and anaerobic. It is designed for any one to follow from beginners to advance.
Broken down into phase 1 for the beginners, phase 2 for the advance and phase 3 for the
very serious. Using a 3 time a week program such as Monday, Wednesday and Friday
any three days can be used, allowing a day off in-between. The program is designed to
allow full recovery; the muscle you train first will not be trained again for 5 days. This is
an extremely important aspect of training correctly and unfortunately over looked by
many.

PHASE 1 Set weights and reps according to your Level of fitness. The beauty of circuit
training is, it can easily be adjusted to fit individual goals, for example, adding more
Cardio if you need weight reduction or speed, or heavier weights to add size and strength,
use less weight with more reps for toning, stamina and endurance.
Each day contains three circuits, start off light and adjust the sets and reps, as it becomes
too easy. If this is your first time circuit training it may take a couple of weeks to
complete all three circuits in phase 1. Give your self-3 to 4 weeks to fine tune the routine
until it runs smooth and less rest time is needed. Start out slow; let your body get familiar
with the exercise and the routine. It is important to do one exercise right after the other so
be prepared.


CIRCUIT TRAINING EXERCISES (1 set of each)

MONDAY
Chest         Incline Press Machine
Shoulders     Seated press ups
Cardio        Jump rope 2 min.
Triceps       Press Down
Abs           Sit ups 20-30 reps
Cardio        Run 3 min.
Circuit 1 completed rest 2-4 min. and move on

Shoulders     Side laterals
Cardio        Jump rope 2 min
Chest         Peck Deck Machine
Abs           Hanging Knee ups
Triceps       Triceps Extensions
Cardio        Run 3 min.
Circuit 2 completed rest 2- 4 min and move on
Triceps       Dips
Abs           Crunches
Cardio        Jump rope 2 min
Shoulders     Rear Laterals
Chest         Seated Chest Press
Cardio        Run 3 min.
Circuit 3 completed Great Job!

WEDNESDAY

Quads         Machine Squat
Calves        Standing Calf Raises
Cardio        Jump Rope 2 min
Hamstring     Lying Leg Curls
Plyometric    Jump Box
Cardio        Run 3 min.
Circuit 1 completed rest 2-4 min. and move on

Hamstring     Single Curls
Plyometric    Jump Box
Cardio        Jump rope 2 min.
Quads         Leg Press
Calves        Seated Calf Raises
Cardio        Run 3 min.
Circuit 2 completed rest 2- 4 min and move on

Plyometric    Jump Box
Calves        Single Calf Raises
Cardio        Jump rope 2 min.
Hamstring     Single leg Curls
Quads         Leg Extension
Cardio        Run 3 min.
Circuit 3 completed


FRIDAY

Back          Pull Downs or Pull ups
Biceps        Preacher Curl
Cardio        Jump Rope 2min
Forearms      Reverse Curls
Lower Back Hyper Extensions
Abs           Crunches
Cardio        Run 3 min
Circuit 1 completed rest 2-4 min and move on
Abs           Leg Raises
Back          Seated Row Machine
Lower back Dead Lifts
Cardio        Jump rope 2 min
Biceps        Standing Curls
Forearms      Hammer curls
Cardio        Run 3 min
Circuit 2 completed rest 2-4 min and move on

Back          T-Bar Rows
Cardio        Jump Rope 2-3 min
Biceps        One Arm Curls
Forearms      Reverse curls
Lower Back Dead Lifts
Abs           Sit-ups
Cardio        Run 3 min
Circuit 3 completed


PHASE 2
This is only to be used after you are able to complete the entire 3 circuits in PHASE 1
comfortable and easily. Follow the same routine as phase one, with more exercises
added. The sequence of the exercises are changed to eliminate fatigue of the muscle,
naturally you will tire as you progress through, devoting more energy to the first exercise
than to the last. Phase one is one exercise per muscle per circuit, *for phase two you
need 2 exercises per muscle with one at a different angle. I will use Monday as an
example on how to add more exercises to the routine, the beauty of circuit training
is the flexibility of the exercise used. You are in-charge of your routine, therefore on
Wednesday follow phase one and add a second exercise that works the same muscle
from a different angle, it is very important to use the different angles in order to
achieve maximum benefits. All gyms are set up differently therefore you chose the
exercise...you make the circuit work for you. Phase three is the same approach, you
need to add an exercise for a total of three exercise per muscle hitting the muscle
from different angles. Remember the idea of this training is to break up the muscles
of the body into groups so that the entire body is fully trained in three days.
Monday is chest, shoulders, triceps, and abs. Wednesday is quads, hamstring, and
calves. Friday is back, biceps, forearm and abs. Cardio is performed on each day to
your individual goals.
PHASE 2 (1 set each)

Monday
Chest          Incline Press Machine
               Pec- Deck or fly machine
               * two exercises for the same muscle
Cardio         Jump rope 2 min
Shoulders      Seated press ups
               Side Laterals
Cardio         Jump rope 2 min.
Triceps        Press Down
               Triceps extensions
Abs            Sit ups 20-30 reps
               Crunches 20-30 reps
Cardio         Run 3-min./Kick boxing/versa climber
               Chose one of the three

WEDNESDAY
Follow Phase one and add your second exercise.

FRIDAY
Follow Phase one and add your second exercise




PHASE 3 (1 set each)

Monday
More exercises are added, please note this is considered a very advance level.

Chest          Incline Press Machine
               Pec- Deck or fly machine
               Seated chess press
Cardio         Jump rope 2 min.
Shoulders      Seated press ups
               Side Laterals
               Rear Laterals
Cardio         Jump rope 2 min.
Triceps        Press Down
               Triceps extensions
               Dips
Cardio         Jump rope 2 min.
Abs            Sit ups 20-30 reps
               Crunches
               Hanging Knee ups
Cardio         Run 3-min./Kick boxing/versa climber

WEDNESDAY
Follow Phase one and add your third exercise.
FRIDAY
Follow Phase one and add your third exercise.

Warm up thoroughly before starting the circuit training session. Perform any type of low
intensity, aerobic exercise for 10-15 minutes. Follow with 10 minutes of stretching to all
the major muscle groups. Good Luck and have fun!