Basic Circuit Guide
This Curcuit guide must be performed 3-4 times a week. This guide focuses on developing the basic muscles that are commonly used in everyday life. It targets every main muscle group.
15 Minute Warm-up; Treadmill
Bench Press 3x12 Dunbells Flat Bench
Squats 3x12
Lat Pulldown 3x12
Lunges 3x12 - Holding arms at waist level gripping two dunbells
20 pounds in each hand minimum.
One armed Pulley Row 3x12 (attach a handle on the machine pulley at elbow level when your arm is down, stand shoulder with apart and row with one arm pulling your elbow back, while keeping it tucked into your body)
Deltiod Press - Fully inclined bench, with barbells 3x12
Bicep Curls Dunbells Two hands at the same time 3x12
Tricep Skull Crusher. Lay on a falt bench grab a weight 20 pounds minimum extend elbows to eceiling hold wieight above your forhead extend forarms straight to the ceiling.
Back Extensions 3x12 Use a Ball keep your spine in line lower yourself 12 inches then come up with your spine straight with your body.
Abs 3x20 repetitions on a ball feet planted on the ground lower the back to the curvature of the ball then come up 12 inches and hold.