Exercise Circuit 1
CIRCUIT COMPLETE
1 CALF RAISE 15 – 20 REPS
2 LEG CURL 8 – 12 REPS *
3 LEG EXTENTION 8 – 12 REPS *
4 LEG PRESS / SQUAT 15 – 20 REPS * **
—-DRINK—-
5 SHOULDER (overhead) PRESS 8 – 12 REPS * **
6 LAT PULLDOWN / CHIN 8 – 12 REPS * **
7 CHEST PRESS / DIP 8 – 12 REPS * **
8 TORSO ROW 8 – 12 REPS * **
9 INCLINE PRESS 8 – 12 REPS
10 BICEP CURL 8 – 12 REPS
11 ABDOMINALS 8 – 12 REPS *
12 LOW BACK EXTENTION 10 – 16 REPS *
CARDIO EXERCISE SHOULD BE DONE AT THIS POINT.
* abbrieviated routine
** limited time
By performing cardio at the end of your resistance exercise you not only have had your heart rate elevated so as to start fat burning, you also flush out oxidized, materials and use most effectively your total exercise time spent! ©Copyright Bert Seelman 2017
Exercise Circuit 2
CIRCUIT ROUTINE 2 ABRIVIATED
2 LEG CURL 8 – 12 REPS *
3 LEG EXTENTION 8 – 12 REPS *
4 LEG PRESS / SQUAT 15 – 20 REPS * **
—-DRINK—-
5 SHOULDER (overhead) PRESS 8 – 12 REPS * **
6 PULLDOWN / CHIN 8 – 12 REPS * **
7 CHEST PRESS / DIP 8 – 12 REPS * **
8 TORSO ROW 8 – 12 REPS * **
—-DRINK—–
11 ABDOMINALS 8 – 12 REPS *
12 LOW BACK EXTENTION 10 – 16 REPS *
CARDIO EXERCISE SHOULD BE DONE AT THIS POINT.
* abbrieviated routine
** limited tim
By performing cardio at the end of your resistance exercise you not only have had your heart rate elevated so as to start fat burning, you also flush out oxidized, materials and use most effectively your total exercise time spent! ©Copyright Bert Seelman 2017
Exercise Circuit 3
CIRCUIT ROUTINE 3 LIMITED TIME
Remember this routine must be worked at a slightly more intense level
To make sure that muscles are recruited adequately!
4 LEG PRESS / SQUAT 15 – 20 REPS * **
—-DRINK—–
5 SHOULDER (overhead) PRESS 8 – 12 REPS * **
6 LAT PULLDOWN / CHIN 8 – 12 REPS * **
7 CHEST PRESS / DIP 8 – 12 REPS * **
8 TORSO ROW 8 – 12 REPS * **
CARDIO EXERCISE SHOULD BE DONE AT THIS POINT.
* abbrieviated routine
** limited time
By performing cardio at the end of your resistance exercise you not only have had your heart rate elevated so as to start fat burning, you also flush out oxidized, materials and use most effectively your total exercise time spent!
©Copyright Bert Seelman 2017