Exercise Circuits

 

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