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Kyle's Circuit Training Program
Total Body Workout
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.
Circuit Training: Circuit completed 3 to 4 times:
Dumbells only:
12 reps everything (x3): 30 secs rest max between sets - one excercise after another
Ccardio warm up 10-15min
Squats
Push up (x15) (x20) (x25)
Bent over row
Military press
Upright row
Tricep kickback
Traveling lunge
Bicep curls
Shoulder shrugs
Calf raises
Repeat this circuit 3 times.
Abs workouts are 5 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.
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
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