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Circuit training ideas
- Thread starter JBEXT81
- Start date
Here's an EZ excusive (maybe it isn't exclusive)
I'll do an all 21's workout for a few weeks; the concept is every set is 21 reps...Let's say you're doing barbell curls (not in the squat rack!) You start with a lighter max & do 7 reps, drop the weight, do 7 more, drop again, do 7 more = 21 reps, rest (minimal rest though)......for the 2nd set you start the 1st 7 with the weight from the 2nd 7 on the 1st set, and so on....Then you'd go to sayyyyy hammer curls and do the same thing....etc
Sometimes I'll combine that^^^^^ with interval cardio...the difference is that after each 21 rep set, you jump on the eliptical or treadmill or bike for a 5 minute, high speed mini-cardio session.....you're basiclly doing cardio in 5 minute (Yes) intervals with the 21's....
I'm alwaysssssss going for lean and defined so this is tremendous for that purpose...
~EZ
I'll do an all 21's workout for a few weeks; the concept is every set is 21 reps...Let's say you're doing barbell curls (not in the squat rack!) You start with a lighter max & do 7 reps, drop the weight, do 7 more, drop again, do 7 more = 21 reps, rest (minimal rest though)......for the 2nd set you start the 1st 7 with the weight from the 2nd 7 on the 1st set, and so on....Then you'd go to sayyyyy hammer curls and do the same thing....etc
Sometimes I'll combine that^^^^^ with interval cardio...the difference is that after each 21 rep set, you jump on the eliptical or treadmill or bike for a 5 minute, high speed mini-cardio session.....you're basiclly doing cardio in 5 minute (Yes) intervals with the 21's....
I'm alwaysssssss going for lean and defined so this is tremendous for that purpose...
~EZ
would u do that for all muscle groups - i was thinking something more along the lines of this...
20 Minutes Circuit Workout
(*choose light weights for max reps)
1) Bench press* or pushups - max in 1:00
2) Squats - max in 1:00
3) Pullups or pulldowns - 1:00
4) Bike or jog - 3:00
5) Military press* - 1:00
6) Lunges - 1:00 each leg
7) Bicep curls - 1:00
8) Bike or jog - 3:00
9) Tricep extensions.- 1:00
10) Leg ext - 1:00 (requires leg machines - or repeat squats with weights)
11) Leg curls - 1:00 (requires leg machines - or repeat lunges with weights)
12) Situps - 2:00
13) Crunches - 2:00
20 Minutes Circuit Workout
(*choose light weights for max reps)
1) Bench press* or pushups - max in 1:00
2) Squats - max in 1:00
3) Pullups or pulldowns - 1:00
4) Bike or jog - 3:00
5) Military press* - 1:00
6) Lunges - 1:00 each leg
7) Bicep curls - 1:00
8) Bike or jog - 3:00
9) Tricep extensions.- 1:00
10) Leg ext - 1:00 (requires leg machines - or repeat squats with weights)
11) Leg curls - 1:00 (requires leg machines - or repeat lunges with weights)
12) Situps - 2:00
13) Crunches - 2:00
