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