3 Day On 3 Day Off Full Body Circuit Training Routine

This workout I find to be a great total body workout, it is easy and does not take all of your time, so you can get in and out quickly. The advantages are time and convenience, because you grab a set of dumbells and use them for all of the excersises so you dont have to float around and wait for machines to open up, you'll be suprised what a couple of even light dumbells can do to your frame. Enjoy.

Supplements: Pre-workout: Creatine, gakic, ripped fue l"definintion"

Post-workout: Creaine, whey protein, clean carbohydrate(ie fruit), Peanut butter.

Routine Type 3 Days On - 3 Days Off
Duration Ongoing
Level Beginner - Intermediate
Purpose Fat Burning / Muscle Tone
Target Beginners (with at least 2 months training) and all intermediates

Schedule
Monday Circuit Routine
Tuesday Rest
Wednesday Circuit Routine
Thursday Rest
Friday Circuit Routine
Saturday Rest
Sunday Rest

Monday / Wednesday / Friday Circuit Routine
Muscle Group
Exercise
Sets and Repetitions
Cardio   5 - 10 min warm up
Quardriceps Squats 3 x 12 reps
Chest / Triceps Push Up 3 x 12 reps
Back Bent Over Row 3 x 12 reps
Shoulders Shoulder Press 3 x 12 reps
Shoulders Upright Row 3 x 12 reps
Triceps Triceps KickBack 3 x 12 reps
Quadriceps / Glutes / Hamstrings Lunges 3 x 12 reps
Biceps Biceps Curl 3 x 12 reps
Calves Calf Raise 3 x 12 reps
Do 3 circuits using 12 reps for each exercise. If you need to rest, no longer than 30 seconds. You must try and perform one exercise immediately after the other.

Abs
Muscle Group
Exercise
Sets and Repetitions
Abs Crunches 1 x 15 - 20 reps
  Knee Ups 1 x 15 - 20 reps
  Incline Sit Ups 1 x 15 - 20 reps
  Twists 1 x 15 - 20 reps
Abs workouts are 4 excersises at a nice slow controlled pace, usually do them no more than 3 times a week. 5 @ 15-20 reps. pick the ones you like, but be sure to switch them up. Ab workout is done after the circuit routine.

Note: I jump rope between each circuit for about two min or maybe 5 min, to keep my heart rate at optimal levels, but it should be close to peak already given the intensity of the workout.

My weekly diet:

- 6 meals a day (3 are small snacks)

- Protein at every meal 30g/meal

- one meal being a whey protein shake

- no greasy food at all, except for one day a week "exception day" hardly any heavy drinking;-)

- One a day vitamin

- Fish oil

- Flaxseed

And amino acids

Make sure to take your days of rest in between, your muscles need that time to regroup so you can go back and kick butt again.

Good Luck.

- Kyle

Download Training logs and Nutrition Logs here.

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