Back to the Gym Workout

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This workout is designed as a circuit... jumping from one machine to the next getting a full body workout. It is performed in a 3 sets of 15 per machine to re-tone the body and create a layer of lean muscle to prepare for more advanced programs 2 weeks down the road;

Start with a 15 minute warm-up on a bike or treadmill.

  1. Chest Press Machine
  2. Back Row Machine
  3. Leg Press Machine
  4. Lat Pulldown
  5. Tricep Extension
  6. Bicep Curl
  7. Lateral Shoulder Raise (out to the sides)
  8. Back Extension On Exercise Ball
  9. Crunches- Legs Elevated

*Leave any comments if you have a question about this program*

Average: 4 (3 votes)
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People often have the

arm88's picture

People often have the misconception that the circuit is a "woman’s" exercise, but if you do a circuit properly, then it will kick your ass (espically when you Superset them!).

I’ve done circuits that have jacked me up bad! But where there whole body exercises (usually) you should take the next day off.

Is there a specific amount

deployedsgt's picture

Is there a specific amount of time that is recommended when doing circuit training? Basically if I do supersets that only last 10-15 minutes, should I do a "second set"? The biggest objective that I keep hearing through different folks is keeping the heart rate up. Is that true?

The biggest objective that I

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keeping the heart rate up is

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keeping the heart rate up is important.... a superset is 2 exericses back to back, you should be doing about 15 reps to burn fat.. 1 superset (2 exercises) of 3 sets of 15 should only take like 5 mins

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I used to worry that I would bulk up when I did weight training but it's one of the best things you can do for your weight loss and workout routine! I'm a woman trying to get rid of her post pregnancy tummy and I wish more women would incorporate weight training into their fitness routines. It's well worth it!
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Circuit training is a form

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Circuit training is a form of exercise which has amazing effects on the overall well being of an individual. It helps a person to get into perfect physical shape and improve his overall health.
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Great post because it have great knowledge and valuable information about anything .Best tLr 1

I am new to weight training

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I am new to weight training and I am glad i found this post, I will try it on my first visit to the gym.

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It starts with something small. Maybe the girlfriend dumps you. Or the job becomes a lot more stressful. Or the car gets totaled. Whatever the reason, certain parts of your life workout schedule included--begin to hit the skids. Before you know it, you've been away from the gym for almost a year, and one day you wake up to realize your physique has gotten softer than the Washington Redskins' front seven. You can't play owner Daniel Snyder and fire your lagging body parts at will, so you tell yourself that something has to be done, and fast.

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