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