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WEIGHT TRAINING 3X PER WEEK (MON,WED,FRI)
ALL-BODY CIRCUIT TRAINING (REST A DAY IN BETWEEN WORKOUTS)
RUN ON OFF DAYS (SPEED AND INTERVALS)
-3 CIRCUITS (TO BE PERFORMED AFTER A THOROUGH WARMUP) ALL SETS ARE 12 REPETITIONS
EXERCISES ARE TO BE PERFORMED IN SEQUENCE WITHOUT REST. YOU SHOULD REST 2-3 MINUTES BETWEEN CIRCUITS.
CIRCUIT ONE:
CHEST: INCLINE DUMBELL PRESS OR PUSHUPS
BACK: ALTERNATE DUMBELL ROWS OR TUBING ROWS (STANDING OR SEATED ON PLYOBALL)
SHOULDERS: DUMBELL SHOULDER PRESS OR SHRUGS
BICEPS: DUMBELL CURLS OR TUBING CURLS
TRICEPS: DUMBELL KICK-BACKS OR TUBING EXTENSIONS
LEGS: DUMBELL STEP-UPS OR DUMBELL LUNGES
LEGS: CALF RAISERS (BODY WEIGHT OR HOLDING DUMBELL
CORE: 40-50 CRUNCHES/ MD BALL TWISTS AND CHOPS
CIRCUIT TWO:
CHEST: FLAT BENCH DUMBELL PRESS
BACK: PULL-UPS OR CABLE PULL-DOWNS
SHOULDERS: SAME AS CIRCUIT ONE
BICEPS: SAME AS CIRCUIT ONE
TRICEPS: SAME AS CIRCUIT ONE
LEGS: MD BALL SQUATS
LEGS: CALF RAISERS
CORE: SAME AS CIRCUIT ONE
CIRCUIT THREE:
YOUR CHOICE OF ONE EXERCISE PER MUSCLE GROUP
** YOU WILL PROGRESS TO A NEW LEVEL AT WEEK 5**
READ THE BOOK!!
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