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post #9 of (permalink) Old 05-24-2010, 04:50 PM Thread Starter
mroutdoorsman
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Join Date: May 2010
Location: Oak Harbor, WA
Posts: 430
                     
24MAY09 Circuit Training

30 seconds rest between each circuit - 5 times through the circuit no rest between exercises. Each set listed is per circuit respectively in order.

1. Hammer Strength Chest Press
15 x 25lbs
15 x 25lbs
15 x 25lbs
12 x 25lbs
12 x 25lbs

2. Leg Press
15 x 180lbs
15 x 180lbs
15 x 180lbs
15 x 180lbs
15 x 180lbs

3. Tug of War Cable Row
15 x 57.5lbs
15 x 57.5lbs
15 x 57.5lbs
15 x 57.5lbs
15 x 57.5lbs

4. Jump Squats
15 x Bodyweight
15 x Bodyweight
15 x Bodyweight
15 x Bodyweight
12 x Bodyweight

5. Plank w/ Dumbell Row
15 x 25lbs
15 x 25lbs
15 x 25lbs
15 x 25lbs
15 x 20lbs

6. Hammer Strength Shoulder Press
12 x 25lbs
12 x 25lbs
12 x 25lbs
12 x 25lbs
12 x 20lbs

7. Bosu Ball Sprawl
15 x Bodyweight
15 x Bodyweight
12 x Bodyweight
12 x Bodyweight
8 x Bodyweight

8. Cable Jabs
10 x 17.5lbs
10 x 17.5lbs
10 x 17.5lbs
10 x 15lbs
10 x 15lbs

2 min Break after circuit training is complete

-100 x 15lb Medicine Ball Torso Twists

-Planks on fists for 1 minute with trainer pushing on you trying to break your base and balance for 1 minute. Repeated twice.

-Post workout stretching to prevent muscle stiffening

Last edited by mroutdoorsman; 05-24-2010 at 04:56 PM. Reason: Forgot to add shoulder press
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