Circuit Guide Two
Submitted by dylan on Mon, 12/24/2007 - 19:08.
15 Minute Warm-up ;
Treadmill Minute 1-2 Walking
Minute 3-5
Jogging 6.5 speed
Minute 5-14 running 7.5 spd.
Minute 15 walking cooldown
Flat Bench Guided Bar 3x12
(45 second break between sets)
Squats Guided bar 3x12
Lat Pulldown 3x12
Quad Raises 3x12
One armed Pulley Cable row (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)
Hamstring curl 3x12
Shoulder Press Machine 3x12
Bicep Curls- Machine Flat Bar, Ground level 3x12
Tricep Pulldown- Machine Flat bar, set at Chest level 3x12
Abs- Situps, Elbows to knees 3x12
Leg Raises 3x12
Lowerback- Supermans 3x12
Stretches::
Chest Hamstring Tricep Strech