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.


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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
Duration Ongoing
Level Beginner - Intermediate
Purpose Fat Burning / Muscle Tone. Workout is fast and efficient
Target Beginners (with at least 2 months training) and all intermediates

Workout Schedule:

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

The Workout

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.
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
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 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.

Routine submitted by Kyle


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