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.