5 Day Complete Workout Circuit

5 Day Complete Workout Circuit

Intro Video

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5 Day Weekly Work Out Plans

for

6 Weeks

1. 10, 10, 10, 10 (Measuring Stick)   

 Note: 4 Sets on each Muscle
        a. Back
        b. Chest
        c. Quadriceps and Hamstrings
        d. Shoulders
        e. Biceps and Triceps

2. 15, 12, 12, 10 (Down Stairs Walk)

3. 15, 15, 15, 15 (Crazy Eights)

4. 15, 10, 6, 10 (Drop Off) Note: All done in the same set.

5. 20, 20, 20, 20 (Long Distance)

6. 12, 10, 5, 5 (Weight)

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5 Day Complete Workout Circuit

1. Workout # 1 (Back)

  Note: Do 4 Sets of each super set.
A. Super Set # 1
1. Back (Front Pull Downs)
2. Back (Lower Back)

B. Super Set # 2
1. Back (Seated or Standing Row)
2. Back (Behind The Neck Pull Downs)

C. Super Set # 3
1. Back (Upper Back Rows)
2. Back (Bent Over Rows with Dumbbells or Bar)

D. Super Set # 4
1. Back (Cable Pull Downs)
2. Back (Lat Pulls with Bar or Ropes)

2. Workout # 2 (Chest) 

 Note: Do 4 Sets of each super set.
A. Super Set # 1
1. Chest (Chest Press with Dumbbells or Bar)
2. Chest (Chest Fly with Dumbbells or Cables)

B. Super Set # 2
1. Chest (Incline Press with Bar or Dumbbells)
2. Chest (Push Ups ) Note: Sets of 15

C. Super Set # 3
1. Chest (Decline Press with Dumbbells or Bar)
2. Chest (Incline Fly’s with Dumbbells or Cables)

D. Set # 4
1. Chest (Chest Pull Overs with Bar or Dumbbells) Note: 4 Sets

3 Workout # 3 ( Quadriceps and Hamstrings) 

Note: Do 4 Sets of each super set.
A. Super Set # 1
1. Quadriceps (Squats)
2. Hamstrings (Lunges)

B. Super Set # 2
1. Quadriceps (Leg Press)
2. Hamstrings (Step Ups)

C. Super Set # 3
1. Quadriceps ( Leg Extensions)
2. Hamstrings (Dead Leg Press)
3. Hamstrings (Lying Leg Curls with Machine or Dumbbells)

4 Workout # 4 ( Shoulders) 

 Note: Do 4 Sets of each super set.
A. Super Set # 1
1. Shoulders (Shoulder Press with Dumbbells or Bar)
2. Shoulders (Side Arm Raise with Dumbbells)

B. Super Set # 2
1. Shoulders (Front Arm Raises with Dumbbells or Bar)
2. Shoulders (Up Right Rows with Dumbbells or Bar)

C. Super Set # 3
1. Shoulders (Shoulder Shrugs with Bar or Dumbbells)
2. Shoulders (Lat Rows)

D. Set # 4
1. Shoulders (Rear Dealt with Dumbbells or Machine) 

5. Workout # 5 (Biceps and Triceps)  

 Note: Do 4 Sets of each super set.
A. Super Set # 1
1. Biceps (Bicep Curls with Dumbbells or Bar)
2. Triceps (Tricep Pull Downs with Ropes or Bar)
B. Super Set # 2
1. Biceps (Wide Grip Curls with Dumbbells or Bar)
2. Triceps (Reverse Grip Pull Downs)

C. Super Set # 3
1. Biceps (Preacher Curls)
2. Triceps (Kick Backs)
D. Super Set # 4
1. Biceps (Hammer Curls with Dumbbells)
2. Triceps (Tricep Push Ups)

5 Day Complete Workout Circuit

Work Out # 1 (Back)

Super Set # 1

Back Exercise

Back Exercise

Super Set # 2

Back Exercise

Back Exercise

Super Set # 3

Back Exercise

Back Exercise

Super Set # 4

Back Exercise

Work Out # 2 (Chest)

Chest Exercise

Chest Exercise

Super Set # 2

Chest Exercise

Chest Exercise

Super Set # 3

Chest Exercise

Chest Exercise

Super Set # 4

Chest Exercise

Work Out # 3 ( Quadriceps and Hamstrings)

Super Set # 1


Quadricep Exercise

Hamstring Exercise

Super Set # 2

Quadricep Exercise

Hamstring Exercise

Super Set # 3

Quadricep Exercise

Hamstring Exercise

Hamstring Exercise

Work Out # 4 (Shoulders)

Super Set # 1 

Shoulder Exercise

Shoulder Exercise

Super Set # 2

Shoulder Exercise

Super Set # 3

Shoulder Exercise

Shoulder Exercise

Super Set # 4

Shoulder Exercise

Work Out # 5 ( Biceps and Triceps)

Super Set # 1

Bicep Exercise

Tricep Exercise

Super Set # 2

Bicep Exercise

Tricep Exercise

Super Set # 3

Bicep Exercise

Tricep Exercise

Super Set # 4

Bicep Exercise

Tricep Exercise

4 Day Complete Work Out Circuit

4 Day Complete Work Out Circuit

Intro Video

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4 Day Weekly Work Out Plans

for

6 Weeks

1. 12, 12, 12, 12 (Measuring Stick)

(4 Sets on each Muscle)
     a. Back, Biceps
     b. Chest, Triceps
     c. Quadriceps and Hamstrings
     d. Shoulders

2. 15, 12, 10, 10 (Down Stairs Walk)

3. 10, 10, 10, 10 (10 More Times)

4. 10, 8, 6, 10 (Drop Off) Note: All done in the same set.

5. 20, 20, 20, 20 (Long Distance)

6. 12, 10, 5, 5 (Weight)

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4 Day Complete Workout Circuit

1. Workout # 1 (Back, Bicep) 

Note: 4 Sets for each Super Set.
A. Super Set # 1
1. Back (Front Pull Downs)
2. Biceps (Bicep Curls With Dumbbells or Bar)

B. Super Set # 2
1. Back (Seated or Standing Row)
2. Biceps (Wide Grip Curls with Dumbbells, Bar or Machine)

C. Super Set # 3
1. Back (Lower Back)
2. Biceps (Hammer Curls with Dumbbells or Ropes)

D. Super Set # 4
1. Back (Behind The Neck Pull Downs)
2. Biceps (Preacher Curls with Dumbbells or Ropes)

2. Workout # 2 (Chest, Triceps) 

 Note: 4 Sets for each Super Set.
A. Super Set # 1
1. Chest (Chest Press with Dumbbells or Bar)
2. Triceps (Tricep Pull Downs with Ropes or Bar)

B. Super Set # 2
1. Chest (Chest Fly with Dumbbells or Cables)
2. Triceps (Tricep Kickbacks with Dumbbells or Cables)

C. Super Set # 3
1. Chest (Incline Press with Bar or Dumbbells)
2. Triceps (Tricep Dips)

D. Super Set # 4
1. Chest (Decline Press with Dumbbells or Bar)
2. Triceps (Tricep Push Ups)

3 Workout # 3 (Quadriceps and Hamstrings)  

Note: 4 Sets for each Super Set.
A. Super Set # 1
1. Quadriceps (Squats)
2. Hamstrings (Lunges)

B. Super Set # 2
1. Quadriceps (Leg Press)
2. Hamstrings (Step Ups)

C. Super Set # 3
1. Quadriceps (Leg Extensions)
2. Hamstrings (Dead Leg Press)
3. Hamstrings (Lying Leg Curls with Machine or Dumbbells)

4 Workout # 4 (Shoulders) 

 Note: 4 Sets for each Super Set.
A. Super Set # 1
1. Shoulders (Shoulder Press with Dumbbells or Bar)
2. Shoulders (Side Arm Raise with Dumbbells)

B. Super Set # 2
1. Shoulders (Front Arm Raises with Dumbbells or Bar)
2. Shoulders (Up Right Rows with Dumbbells or Bar)

C. Super Set # 3
1. Shoulders (Shoulder Shrugs with Bar or Dumbbells)
2. Shoulders (Lat Rows with Dumbbells or Cables)
3. Shoulders (Rear Dealt with Dumbbells or Machine)

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4 Day Complete Work Out Circuit

 Work Out # 1( Back, Bicep)

Super Set # 1

Back Exercise

Bicep Exercise

Super Set # 2

Back Exercise

Bicep Exercise

Super Set # 3

Back Exercise

Bicep Exercise

Super Set # 4

Back Exercise

Bicep Exercise

 Work Out # 2 (Chest, Triceps)

Super Set #1

Chest Exercise

Tricep Exercise

Super Set # 2

Chest Exercise

Tricep Exercise

Super Set # 3

Chest Exercise

Tricep Exercise

Super Set # 4

Chest Exercise

Tricep Exercise

 Work Out # 3 (Quadriceps, Hamstrings)

Super Set #1

Quadricep Exercise

Hamstring Exercise

Super Set # 2

Quadriceps Exercise

Hamstrings Exercise

Super Set # 3

Quadricep Exercise

Hamstring Exercise

Hamstring Exercise

 Work Out # 4 (Shoulders)

Super Set # 1

Shoulder Exercise

Shoulder Exercise

Super Set # 2

Shoulder Exercise

Shoulder Exercise

Super Set # 3

Shoulder Exercise

Shoulder Exercise

Shoulder Exercise

3 Day Complete Workout Circuit

3 Day Complete Workout Circuit

Intro Video

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3 Day Weekly Work Out Plans

for

6 Weeks

1. 10, 10,10,10 (Measuring Stick)

Note: 4 Sets on each Muscle

     a. Back, Biceps, Quadriceps
     b. Chest, Triceps, Hamstrings
     c. Shoulders, Calves

2. 15,12,12,10 (Down Stairs Walk)

3. 15,15,15,15 (Crazy Eights)

4. 15,10,6,10 (Drop Off)

5. 20,20,20,20 (Long Distance)

6. 12,10,5,5 (Weight)

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3 Complete Day Workout Circuit

1. Workout # 1 (Back, Biceps, Quadriceps) 

 ( Note: 4 Sets on each Super Set)

A. Super Set # 1
1. Back (Front Pull Downs)
2. Biceps (Bicep Curls With Dumbbells or Bar)
3. Quadriceps (Squats)

B. Super Set # 2
1. Back (Seated or Standing Row)
2. Biceps (Wide Grip Curls with Dumbbells, Bar or Machine)
3. Quadriceps (Leg Press)

C. Super Set # 3
1. Back (Lower Back)
2. Biceps (Preacher Curls with Dumbbells or Bar)
3. Quadriceps (Leg Extensions)

D. Super Set #4
1. Back (Behind The Neck Pull Downs)
2. Biceps (Hammer Curls with Dumbbells or Ropes)

2. Workout # 2 (Chest, Triceps, Hamstrings)  

Note: 4 Sets on each Super Set

A. Super Set # 1
1. Chest (Chest Press With Dumbbells or Bar)
2. Triceps (Tricep Pull Downs)
3. Hamstrings (Lunges)

B. Super Set # 2
1. Chest ( Chest Fly With Dumbbells or Cables or Machine)
2. Triceps (Tricep Dips)
3. Hamstrings (Step Ups)

C. Super Set # 3
1. Chest (Incline Press With Dumbbells or Bar)
2. Triceps (Tricep Push Ups)
3. Hamstrings (Dead Leg Press with Dumbbells or Bar)
D. Super Set # 4
1. Chest (Decline Press With Dumbbells or Bar)
2. Triceps (Tricep Kickbacks)
3. Hamstrings (Lying Leg Curls with Machine or Dumbbells)

3. Work Out # 3 (Shoulders, Calves)  (Note: 4 Sets on each Super Set)

A. Super Set # 1
1. Shoulder (Shoulder Press With Dumbbells or the Bar)
2. Calves (Calve Raises) Note: Sets of 15 Reps.
3. Shoulder (Side Arm Raises with Dumbbells or Cables)

B. Super Set # 2
1. Shoulder (Front Arm Raises with Dumbbells or Bar)
2. Calves (Calve Raises) Note: Sets of 15 Reps.
3. Shoulder (Upright Rows with Dumbbells or Bar)

C. Super Set # 3
1. Shoulders (Shrugs with Dumbbells or Bar)
2. Calves (Calve Raises) Note: Sets of 15 Reps.

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3 Day Complete Workout Circuit

 Workout # 1 ( Back, Biceps, Quadriceps)

Super Set # 1

Back Exercise

Bicep Exercise

Quadricep Exercise 

Super Set # 2

Back Exercise

Bicep Exercise

Quadricep Exercise

Super Set # 3

Back Exercise

Bicep Exercise

Quadricep Exercise

Super Set # 4

Back Exercise

Bicep Exercise

 Workout # 2 ( Chest, Triceps, Hamstrings)

Super Set # 1

Chest Exercise

Tricep Exercise

Hamstring Exercises

Super Set # 2

Chest Exercise

Tricep Exercise

Hamstring Exercise

Super Set # 3

Chest Exercise

Tricep Exercise

Hamstring Exercise

Super Set # 4

Chest Exercise

Tricep Exercise

Hamstring Exercise

Work Out # 3( Shoulders, Calves)

Super Set # 1

Shoulder Exercise

Calve Exercise

Shoulder Exercise

Super Set # 2

Shoulder Exercise

Calve Exercise

Shoulder Exercise

Super Set #3

Shoulder Exercise

Calves (Calve Raises) Note: Sets of 15 Reps.

2 Day Complete Circuit Workout

2 Day Complete Circuit Workout

Intro Video

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2 Day Weekly Work Out Plans

for

6 Weeks

1. 10, 10,10,10 (Measuring Stick)

Note: 4 Sets on each Muscle

     a. Back, Chest, Quadriceps, Triceps
     b. Shoulders, Biceps, Hamstrings, Calves

2. 15,12,10,8 (Down Stairs Walk)

3. 8,8,8,8 (Crazy Eights)

4. 15,10,6 (Drop Off)

Note: All done in the same set.

5. 20,20,20 (Long Distance)

6. 12,10,5,5 (Weight)

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2 Day Complete Workout Circuit

1. Workout # 1 (Back, Chest, Quadriceps, Triceps) 

Note: 4 Sets on each Super Set.

A. Super Set # 1
1. Back (Front Pull Downs)
2. Chest (Chest Press With Dumbbells or Bar)
3. Quadriceps (Squats)
4. Triceps(Tricep Pull Downs)

B. Super Set # 2
1. Back (Seated or Standing Row)
2. Chest (Chest Fly With Dumbbells or Cables or Machine)
3. Quadriceps (Leg Press)
4. Triceps (Tricep Dips)

C. Super Set # 3
1. Back (Lower Back)
2. Chest (Incline Press With Dumbbells or Bar)
3. Quadriceps (Leg Extensions)
4. Triceps (Tricep Push Ups)

D. Super Set # 4
1. Back ( Behind The Neck Pull Downs)
2. Chest (Decline Press With Dumbbells or Bar)
3. Triceps (Tricep Kickbacks)

2. Workout # 2 (Shoulder, Bicep, Hamstrings, Calves)  

Note: 4 Sets on each Super Set.

A. Super Set # 1
1. Shoulder (Shoulder Press With Dumbbells or Bar)
2. Biceps (Bicep Curls With Dumbbells or Bar)
3. Hamstrings (Lunges)
4. Calves (Calve Raises) Note: Sets of 15 Reps.

B. Super Set # 2
1. Shoulder (Side Arm Raises with Dumbbells or Cables)
2. Biceps (Preacher Curls with Dumbbells or Bar)
3. Hamstrings (Step Ups)
4. Calves (Calve Raises) Note: Sets of 15 Reps.

C. Super Set # 3
1. Shoulder (Front Arm Raises with Dumbbells or Bar)
2. Biceps (Wide Grip Curls with Dumbbells, Bar or Machine)
3. Hamstrings (Dead Leg Press with Dumbbells or Bar)
4. Calves (Calve Raises) Note: Sets of 15 Reps.
5. Shoulder (Rear Dealt with Dumbbells or Cables)

D. Super Set # 4
1. Shoulder (Upright Rows with Dumbbells or Bar)
2. Biceps (Hammer Curls with Dumbbells or Ropes)
3. Hamstrings (Lying Leg Curls with Machine or Dumbbells)
4. Calves (Calve Raises) Note: Sets of 15 Reps.
5. Shoulders (Shrugs with Dumbbells or Bar)

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2 Day Complete Workout Circuit

Workout # 1 ( Back, Chest, Quadriceps, Triceps

 Super Set # 1

Back Front Pull Downs

Chest Exercise

Chest Exercise

Quadriceps Exercise

Quadriceps Exercise

Quadriceps Exercise

Quadriceps Exercise

Tricep Exercise

Super Set # 2

Back Exercise

Chest Exercise

Quadricep Exercise

Tricep Exercise

Super Set # 3

Back Exercise

Chest Exercise

Quadricep Exercise 

Tricep Exercise

Super Set # 4

Back Exercise

Chest Exercise

Tricep Exercise

Work Out # 2(Shoulder, Bicep, Hamstring, Calves)

Super Set # 1

Shoulder Exercise

Bicep Exercise

Hamstring Exercise

Calve Exercise

Super Set # 2

Shoulder Exercise

Bicep Exercise

Hamstring Exercise

Super Set # 3

Shoulder Exercise

Bicep Exercise

Hamstring Exercise

Calve Exercise

Shoulder Exercise

Super Set # 4

Shoulder Exercise

Bicep Exercise

Hamstring Exercise

Calves

Shoulder Exercise