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The rotating
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Overview:
Elements: Stretching/warm ups is about 5 minutes involving mainly the target body parts of that day. Circuit weight training is about 30 minutes. The focus is on one body group that day. Slow reps of ten for three sets. Follow up with varying abs workouts like crunches, oblique, leg lifts, frog kicks and bridges. Lastly a run, stair or cross trainer for twenty minutes will insure a good cardio workout. Below is the first few weeks’ circuit workouts laid out for you. Note that while working out that you keep a good slow 4 count motion. Also note that a workout should only last one hour due to hormone exhaustion. Remember to eat something high in protein so your muscles don’t break down. |
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Day 1 Target |
Week 1 |
Week 2 |
Week 3 |
Week 4 |
Week 5 |
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Warm-ups: Pushups & run |
30 & 2 miles |
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Chest |
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80 br |
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25 bbls |
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25 bbls, 80 br |
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Day 2 Target |
Week 1 |
Week 2 |
Week 3 |
Week 4 |
Week 5 |
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Warm-ups: Dips & bag |
20 |
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Back |
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80 mhn |
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90 br |
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20 bbls |
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20 bbls |
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Day 3 Target |
Week 1 |
Week 2 |
Week 3 |
Week 4 |
Week 5 |
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Warm-ups: Pull-ups & run |
15 & 1 mile |
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Biceps
& Triceps |
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20 bbls |
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35 br |
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20 bbls |
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40 mhn |
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Standing Bent-Over
One-Arm Dumbbell Triceps Extension |
20 br |
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35 br |
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Day 4 Target |
Week 1 |
Week 2 |
Week 3 |
Week 4 |
Week 5 |
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Warm-up: Running, frog kicks and situps |
1 mile & 30 & 60 |
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Legs |
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35 bbls |
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70 br |
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60 lgs |
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60 lgs |
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50 br |
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Day 5 Target |
Week 1 |
Week 2 |
Week 3 |
Week 4 |
Week 5 |
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Warm-up: mountain hikers &
stairs |
40 & 6 flights |
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shoulders
and traps |
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20 bbls |
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20 bbls |
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30 br |
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30 br |
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Shoulder Shrug* |
30 br |
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* Shrug is the weight and just lift with shoulders only.
To download a copy of the above workout click HERE.
Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Barbell
Mechanics Type: Compound
Tips: Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip slightly wider than shoulder width, hold the bar over your upper chest with your arms straight. Slowly lower the bar and make slight contact with your upper chest area. Drive the weight straight up over your chest until your elbows are locked, or close to it.
Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Shoulders
Equipment: Dumbbell
Mechanics Type: Compound
Tips: Using a bench, hold dumbbells together at arms' length above your shoulders, palms facing each other. Keep arms as straight as possible with a slight bend in the elbow. Lower dumbbells out to each side of your chest in a semicircular motion. Return to chest using the same path. Keep head and back firmly on the bench and your feet on the floor.
Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Barbell
Mechanics Type: Compound
Tips: Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip slightly wider than shoulder width, hold the bar over your upper chest with your arms straight. Slowly lower the bar and make slight contact with your upper chest area. Drive the weight straight up over your chest until your elbows are locked, or close to it.
Exercise Data
Main Muscle Worked: Middle Back
Other Muscles Worked: Biceps, Lower Back, Lats
Equipment: Cable
Mechanics Type: Compound
Tips: Sit down at a low-pulley rowing machine with your feet flat against the footrests and your knees slightly bent. Bending only at the waist, lean forward and grasp the pulley handle in front of you. Your palms should be facing each other. Keep your back FLAT and looking forward, slowly draw the handles back to your stomach while simutaneously leaning back at the waist until your torso is prependicular to the floor. The handles should reach your stomach just as your upper body reaches the upright position. Slowly return to the starting position by leaning forward from the waist while extending your arms in front of you. TO ISOLATE YOUR LATS ONLY do not bend forward at all, just keep your back straight up and down and move only your arms and squeeze your back.
Exercise Data
Main Muscle Worked: Middle Back
Other Muscles Worked: Biceps,Lats
Equipment: Dumbbell
Mechanics Type: Compound
Tips: Begin with your right foot flat on the floor and your left knee resting on a flat bench. Then lean forward so that you're supporting the weight of your upper body with your left arm on the bench. Your back should be flat, almost parallel with the floor. Reach down and pick up a dumbbell with your right hand. Your left arm should be locked at the elbow so it will support the weight of your upper body. Before starting, look straight ahead instead of at the floor in order to keep your back straight. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Concentrate on pulling your elbow back as far as it can go. The dumbbell should end up roughtly parallel with your torso. After you've rowed the dumbbell up as far as you can, slowly lower it to the starting position. Switch arms after one set.
Bent Over Two-Arm Long Bar Row
Exercise Data
Main Muscle Worked: Middle Back
Other Muscles Worked: Biceps,Lats
Equipment: Barbell
Mechanics Type: Compound
Tips: Put weight on one end of a long barbell. It is helpful to put something at the other end of the barbell on the ground so it can not slide backward. Straddle the bar and bend forward until torso is as close to parallel with the floor as you can go. Keep your knees slightly bent. Hold bar just behind plates with both hands. Pull bar straight up with your elbows in until the plates touch your lower chest. Lower bar slowly to starting position. Do not let the plates touch the floor at the bottom. You can get a better range of motion by using many small plates rather than one big plate. Keep your back straight and head up!
Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation
Tips: Sit at the end of a bench with your feet firmly on the floor. Keep your back straight and head up. Start with the dumbbells at arm's length and your palms facing in. Curl the weight up and twist your wrists once they pass your thighs. Squeeze your biceps at the top, then slowly lower the weight. Do not swing! Can also be done standing. The seated position helps prevent bad form.
Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation
Tips: Position yourself on a preacher bench. Hold two dumbbells in your hands with your palms facing each other. Make sure your elbows and upper arms stay on the bench at all times! Lower the dumbbells to the bottom position where your arms are straight. Curl up while keeping your palms facing in. Go up as far as you can or until your forearms touch your biceps. Return slowly to the form. Form.tarting position, repeat. You can also do this with one arm at a time or alternation.
Exercise Data
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation
Tips: Sit on the end of a flat bench. Spread your legs apart into a V and lean forward slightly. Grasp the dumbbell in one hand with your palm facing upward. Rest your elbow on the inside of your thigh and let the dumbbell hang. Rest your other hand on the top of your other thigh for support. Slowly curl the weight up while keeping the torso, upper arm and elbow still. As you lift, twist your wrist so that your little finger turns towards your body. Squeeze the muscle at the top and then slowly lower the weight.
Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: Biceps, Shoulders
Equipment: Barbell
Mechanics Type: Compound
Tips: Standing upright, grasp a barbell with your hands about shoulder width apart. Let the bar hang straight down in front of you. Keep your body and wrists straight. Pull the bar straight up towards your chin, keeping it close to your body. Concentrate on either pulling with your traps or the front of your shoulders, depending on what you want to work most. Lower slowly to the starting position. Don't cheat by leaning forward or backward. Don't swing!
Triceps Pushdown - V-Bar Attachment
Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation
Tips: Just like the Triceps Pushdown with a straight bar but with the V-Bar attachment. Can also be done with a rope attachment.
Standing Bent-Over One-Arm Dumbbell Triceps Extension
Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation
Tips: Hold dumbbell in your right hand with your palm in. Bend over until upper body is parallel to the floor. Pull your right upper arm to your side and keep your lower arm vertical. Press dumbbell back in a semicircular motion until entire arm is parallel to the floor. Return to starting position. Switch arms after a full set. NEVER move your elbow or upper arm! Can also be done with two arms at a time.
Seated Overhead Barbell Triceps Extension
Exercise Data
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation
Tips: Hold barbell or EZ Curl bar with your hands about 6 to 8 inches apart. Sit at the end of a flat bench with your feet firmly on the floor and your back straight. Raise bar overhead to arm's length. Lower bar behind your head in a semicircular motion until your forearms touch your biceps. Return to starting position. Your elbows and upper arms should NEVER move. Can also be done standing.
Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Quadriceps, Calves
Equipment: Dumbbell
Mechanics Type: Compound
Tips: Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle. Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Complete a full set, then switch legs and repeat, or alternate legs for each rep. Make sure your knee does NOT travel past your toes in the down position!
Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Lower Back, Hamstrings, Calves, Glutes
Equipment: Barbell
Mechanics Type: Compound
Tips: Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Keep your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until your THIGHS ARE PARALLEL TO THE FLOOR. Once you reach the bottom position, press the weight up back to the starting position. Don't lean over or curve your back forward! You can use a Belt to help reduce the chance of lower back injury. You can put your heels on a 1 inch block to further work the quads. You can also use a wider stance to work the inner quads even more.
Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: None
Equipment: Machine
Mechanics Type: Isolation
Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: None
Equipment: Machine
Mechanics Type: Isolation
Tips: Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the bench for support. Remaining flat on the bench, curl your legs up until your hamstrings are fully contracted. Release and lower the weight slowly back to the starting position. Concentrate on using a full range of motion and do not SWING the weight up. You can point your toes to intensify the burn in your hamstrings.
Exercise Data
Main Muscle Worked: Calves
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation
Tips: Set a barbell on a power rack and put a block of wood or something similar nearby. Position your back under the barbell with both hands to sides, just like if you were doing squats. Position your toes and balls of feet on the block with arches and heels extending off and resting on the floor. Raise your heels by extending ankles as high as possible. Lower heels by bending your ankles until your calves are stretched. Repeat. Keep your knees straight throughout exercise or bend knees slightly only during stretch. You can also do this with dumbbells in your hands, or in a smith machine.
Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation
Tips: Stand with a dumbbell in each hand, palms facing backward. Your feet should be about shoulder width apart. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight, but not quite locked. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. With a smooth, controlled motion, lower the weight while simutaneously lifting the weight in your right hand, so that both arms are in motion at the same time. Do not cheat by swinging or leaning backwards! Can also be done with two dumbbells at the same time or a barbell.
Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation
Tips: Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weights out and up to the sides until they are slightly higher than shoulder level. Then slowly lower them to your sides. It's important to keep your palms turned downward as you lift the dumbbells so that your shoulders, rather than your biceps, do the work. Make sure you lift the dumbbells on the way up rather than "swinging" them up. Don't lean forward! Keep the dumbbells at your sides.
Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation
Tips: Works the obliques. Stand straight up with your feet at shoulder width. Hold a dumbbell in your right hand with your palms in. Place your left hand on your waist. Keep your back straight. Bend to the right as far as you can, then bend to the left as far as possible. After finishing your desired reps, change the weight to your other hand and repeat. Bend at your waist only, not at your hips or knees! Can also be done with a barbell on your shoulders.
Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Barbell
Mechanics Type: Compound
Tips: Raise a barbell to your shoulders. Sit at the end of a bench, with your feet at about shoulder width, flat on the floor. Keep your chest high and your back straight. Press bar to arm's length overhead. Use a slow, steady motion, without swinging. Lower slowly to starting position. Can also be done standing or with dumbbells.
Note: all workout examples are referenced from www.bodybuilder.com. With their advice and guidance I feel this workout combo are most helpful.