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