For More Losing Fats And Make All Your Fats Crying Do The Next Circuit Training
But Please Notice That These Circuit Training Is Not Valid For Whom Have A Diabetes Problem Or Blood Pressure Problem Or Anything That Can Not Work With Interval Training Do Not Train These Circuit Training.
First of all we will separate the body for 2 parts like (front & back) , (upper & lower) or doing upper, lower and core) all together in one circuit , in our case we will consider a front and back method mixed with upper, lower, core method.
Second you will do this training for 2 days per week but not followed by each other’s, take one day rest between each one. Then train more 2 days cardio separated from these 2 days and rest one day again. Repeat these program for 5 weeks.
The weights from 1 plate to 3 plates except leg machine (4 or 5 plates)
DAY 1: front part of the body with(upper, lower, core) method.
1st circuit:
- Chest press machine 12 reps
- Leg extension machine 20 reps
- Abdominal machine 25 reps
- 5 mins interval on bike (interval time 1:1 , interval resistance of the pedal 5:8)
- REPEAT ALL THESE 3 TIMES WITHOUT REST. AFTER FINISHING YOUR CIRCUIT REST ONLY 2 MINS THEN START THE 2ND CIRCUIT WHICH IS
2ND circuit:
- Biceps machine 12 reps
- Lunges with body weight 15 reps per one leg
- Twist machine 15 reps per one side
- 5 mins interval on bike (interval time 1:1 , interval resistance of the pedal 5:8)
- REPEAT ALL THESE 3 TIMES WITHOUT REST. AFTER FINISHING YOUR CIRCUIT REST ONLY 2 MINS THEN START THE 3rd CIRCUIT WHICH IS
3rd circuit:
- Shoulder press machine front grip 12 reps
- Raising leg seated (stretching your legs while seated on floor then raise one leg) 15 reps per one leg
- Crunches 25 reps
- 5 mins interval on bike (interval time 1:1 , interval resistance of the pedal 5:8
- REPEAT ALL THESE 3 TIMES WITHOUT REST. AFTER FINISHING YOUR CIRCUIT REST ONLY 2 MINS AND START YOUR FINAL CARDIO 20 MINS WHICH IS COMBINED AS FOLLOW.
Cardio:
- 10 mins on tradmill interval (interval time 1:1, interval speed 5:6)
- 10 mins on ARC interval (interval time 1:1, interval speed 5:6)
Day 2: back part of the body with (upper, lower, core) method .
1st circuit :
- Lat pull down cable 12 reps
- Leg curl machine 15 reps
- Back extension machine 20 reps
- 5 mins interval on bike (interval time 1:1 , interval resistance of the pedal 5:8
- REPEAT ALL THESE 3 TIMES WITHOUT REST. AFTER FINISHING YOUR CIRCUIT REST ONLY 2 MINS THEN START THE 2ND CIRCUIT WHICH IS
2nd circuit:
- Long row seated cable 12 reps
- Culf raises seated 20 reps (20 KG plate)
- Superman lower back 20 reps
- 5 mins interval on bike (interval time 1:1 , interval resistance of the pedal 5:8
- REPEAT ALL THESE 3 TIMES WITHOUT REST. AFTER FINISHING YOUR CIRCUIT REST ONLY 2 MINS THEN START THE 3rd CIRCUIT WHICH IS
3rd circuit:
- Butter fly machine rear deltoid position 12 reps
- Culf raises standing 20 reps (20 KG plate while standing)
- Hyperextension 20 reps
- 5 mins interval on bike (interval time 1:1 , interval resistance of the pedal 5:8
- REPEAT ALL THESE 3 TIMES WITHOUT REST. AFTER FINISHING YOUR CIRCUIT REST ONLY 2 MINS AND START YOUR FINAL CARDIO 20 MINS WHICH IS COMBINED AS FOLLOW.
Cardio:
- 10 mins on tradmill interval (interval time 1:1, interval speed 5:6)
- 10 mins on ARC interval (interval time 1:1, interval speed 5:6)
This Workout is Prepared by Trainier : Ahmed Fayek
