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: Creatine, whey protein, clean carbohydrate(ie fruit), Peanut butter.
|Routine Type||3 Days On - 3 Days Off|
|Level||Beginner - Intermediate|
|Purpose||Fat Burning / Muscle Tone. Workout is fast and efficient|
|Target||Beginners (with at least 2 months training) and all intermediates|
Monday / Wednesday / Friday Circuit Routine
|Exercise||Sets / Reps|
|Cardio||5 - 10 mins|
|Squats||3 x 12 reps|
|Push Up||3 x 12 reps|
|Bent Over Row||3 x 12 reps|
|Shoulder Press||3 x 12 reps|
|Upright Row||3 x 12 reps|
|Triceps KickBack||3 x 12 reps|
|Lunges||3 x 12 reps|
|Biceps Curl||3 x 12 reps|
|Calf Raise||3 x 12 reps|
|Notes: 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.|
|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|
|Notes: 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
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
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.
Routine submitted by Kyle
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