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


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


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

For illustrations and descriptions of the weight training exercises, please go to the following page:

Weight lifting exercises

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