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