Scribd
Upload
79 views3 pages

Circuit Training For Endurance and Size

Uploaded by

Rob Hammer
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
79 views3 pages

Circuit Training For Endurance and Size

Uploaded by

Rob Hammer
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 3

Strength- 5-6 rep range 3-4 circuits

Size- 7-8 rep range

Mon/Thur Tuesday/Friday

Squats Power Cleans


Military press Bench Press
Deadlifts Lunges
Seated rows Chin ups

Warm Up: do 3 rnds utilizing an ab exercise, bicep, and triceps, shoulder like lateral raises.

Mon/Thur _______________________________Tuesday/Friday

Sumo Deadlift High Pull Clean and Press


Reverse DB Lunge DB Bench Press
Seated DB Military Press Front Squat
Pull ups Pulldown

Mon/Thur________________________________Tuesday/Friday

5 and 5

Squat Thrusters lunges supa skiers


Bench press supa power pushup American KB Swing
Squats supa jump squat DB bench supa plange pushup
Close grip pullup switch grip ape chins

Add AB workout into workout, planks, hanging ab crunch, Russian twist. Etc.
MASS CIRCUITS

DAY 1

Lean away pull up 6-8


Pronated grip DB Press
Rest 90 sec

Front Squat
Alt. DB Curl
Weighted Dips
Front Squat
Rest 90 sec

Repeat 3-4 Circuits

DAY 2

Bench Press
Seated Cable Row
Deadlift
Rest 90 Sec

French Press
Preacher Curl
Deadlift
Rest 90 Sec

PROGRAM 2

DAY 1

Close neutral grip pull up


DB Bench Press
Back Squat
Rest 90 Sec

Concentration Curl
Plange Pushup
Back Squat
Rest 90 Sec
DAY 2

DB Bench Press Incline


DB Row
Deadlift
Rest 90 sec

Cable Curl
Close Grip Bench Press
Deadlifts
Rest 90 Sec

STRENGTH ENDURANCE WITH CARDIO

RUN 400 METERS

BENCH PRESS 10X185


CHIN UPS
SKULL CRUSHERS 10X185
30 RUSSIAN TWIST

RUN 400 METERS


50 PUSHUPS
25 INVERTED ROW
15 DIPS
20 HANGING KNEE RAISES.

REPEAT 2X FOR TIME

You might also like

pFad - Phonifier reborn

Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


Alternative Proxies:

Alternative Proxy

pFad Proxy

pFad v3 Proxy

pFad v4 Proxy