Most people are looking to build a strong and chiseled body but go about it completely wrong. Most guys are stuck following a traditional weight training program and will not get the results they truly are after. Instead you should consider following a circuit training regime. With this style of training will gain optimal calorie burning and lean muscle building for your body. This workout is also incredibly time efficient, most workouts will only last 30-45 minutes. You will get better results in less time. Depending on your size and sex you can burn anywhere from 350-550 calories a workout. With this multi-set circuit training you will transform your body into a calorie burning, lean muscle building machine.Best of all you can do the entire workout on your multi station home gym. Here is a sample circuit workout to help you get started.
Day One: Chest, Shoulders, Abs
Circuit 1
Flat bench dumbbell chest press 3 sets x 12-15 repetitions
Dumbbell military press 3 sets x 10-12 repetitions
Reverse crunches 3 sets x 20-30 repetitions
Circuit 2
Incline dumbbell chest press 3 sets x 12-15 repetitions
Dumbbell side lateral raises 3 sets x 10-12 repetitions
Decline crunchess 3 sets x 20-30 repetitions
Circuit 3
Dumbbell flies 3 sets x 15 repetitions
Dumbbell front shoulder raises 3 sets x 12 repetitions
Oblique crunches 3 sets x 20 repetitions
Day Two: Back, Biceps, Legs
Circuit 1
Dumbbell rows 3 sets x 12-15 repetitions
Dumbbell pullovers 3 sets x 12-15 repetitions
Sumo squats 3 sets x 15-20 repetitions
Circuit 2
Cable lat. Pull downs 3 sets x 12-15 repetitions
Low cable rows 3 sets x 12-15 repetitions
Cable curls 3 sets x 10-12 repetitions
Circuit 3
Dumbbell hammer curls 3 sets x 10-12 repetitions
Bent over dumbbell rows 3 sets x 12-15 repetitions
Hyperextensions 3 sets x 15 repetitions
Day 3: Triceps, Legs, Abs
Circuit 1
Triceps cable pushdowns 3 sets x 12-15 repetitions
Leg extensions 3 sets x 15-20 repetitions
Seated or standing calve raises 3 sets x 20-30 repetitions
Circuit 2
Bench dips or dumbbell kickbacks 3 sets x 15-20 repetitions
Dumbbell alternating step lunges 3 sets x 10 repetitions
Dumbbell stiff legged dead lifts 3 sets x 12-15 repetitions
Circuit 3
Leg press (Light) 3 sets x 15-20 repetitions
Dumbbell single leg calve raises 3 sets x 15 repetitions
Abdominals-knee raises 3 sets x 20-30 repetitions
This is just a sample circuit workout. There are no hard set rules when it comes to creating your own circuit routines. The top goal is to burn fat and build lean muscle. There in no more efficient way to accomplish this than following a circuit routine. Use the above workout plan as an outline for creating your own personal circuit training. Learn more about improving your fitness at homegymmachinesdirect.com.
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