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Best Circuit Training Workout

Best Circuit Training Workout is successive all-round workout for all major muscle groups. It’s suitable for both beginners and more experienced athletes.
This method of training is aimed at elaboration not only all over your body, but also the cardiovascular system and joint, for more intensive weight workouts as well as development of proper exercise technique.

Best Circuit Training Workout has its own special features:

• Only compound weight training exercises, which are fundamental for the future development of athlete’s strength and body, are necessary
• These compound exercises should be carried out at the gym if it’s possible
• All of best circuit training workout exercises are performed with a big number of repetitions, which help to overload the muscles to the maximum that is the key factor of muscles growth
• Best circuit training workout is held three times a week, and during your sessions you should change both exercises and muscle groups you work on if it’s possible. For example, if we start one workout day with back training, we should begin the next session with chest training.
• Only one exercise for each muscle group is performed. At the beginning we do only one set with your working (maximum) weight, not including warming-up sets. When you get stronger, you’ll be able to increase the number of sets to two and further to three. You can find an example of best circuit training workout below.

Monday

We should divide body muscles into several major groups and work on each of them in a particular sequence (we don’t include abs, calf muscles and forearms, because they get enough strain while training other muscle groups). Before doing any exercise, you should do one or two warming-up sets of the same exercise with much lower weight than your working one.

Elevated Cable Rows 1×15-20
Smith Machine Bench Press 1×15-20
Machine Leg Press 1×15-20
Lying Leg Curls 1×15-20
Smith Machine Shoulder Press 1×15-20
Barbells Curls Standing 1×15-20
Cable Triceps Pushdown 1×15-20

Wednesday

The working regime of further exercises is the same – 1х15-20.

Leverage Chest Press 1×15-20
Hack Squat 1×15-20
Hyperextensions 1×15-20
Low Cable Face Pull 1×15-20
Hammer Curls 1×15-20
Cable Triceps Pushdown – Rope Attachment 1×15-20
Close-Grip Front Lat Pulldown 1×15-20

Friday

The working regime of further exercises is the same – 1х15-20.

Regulations for all exercises 1×15-20
Machine Leg Extensions 1×15-20
Lying Leg Curls 1×15-20
Side Lateral Raise 1×15-20
Dumbbell Supine Bicep Curl Standing 1×15-20
Dips 1×15-20
Leverage Iso Row 1×15-20
Smith Machine Incline Bench Press 1×15-20

All exercises that are included in the best circuit training workout are performed at the same regime 1х15-20 with medium intensity, so you should choose your weight so that your set ends a couple reps before the point of failure. The tempo of a movement is medium. The rest time between sets is 1,5-2 min.

The purpose of this stage is to learn the proper exercise techniques and develop your strength and endurance. Number of days of training per week is three. You work on every major muscle group during each of them. There is only one exercise on each muscle group. The number of reps per set will decrease to 10-15, that will lead to the increase of working weights in all exercises. The number of working sets will also increase to two. The tempo of workout is medium, without any fast movements. The rest time between sets is 1,5-2 min. There is approximate program for this stage of preparation:

Monday

Bent Over Barbell Row 2×10-15
Barbell Bench Press 2×10-15
Machine Leg Press 2×10-15
Lying Leg Curls 2×10-15
Smith Machine Shoulder Press 2×10-15
Barbells Curls Standing 2×10-15
Cable Triceps Pushdown 2×10-15

Wednesday

Incline Dumbbell Bench Press 2×10-15
Barbell Squats 2×10-15
Hyperextensions With Weight 2×10-15
Side Lateral Raise 2×10-15
Hammer Curls 2×10-15
JM Press 2×10-15
Close-Grip Front Lat Pulldown 2×10-15

Friday

Machine Leg Extensions 2×10-15
Barbell Deadlift 2×10-15
Low Cable Face Pull 2×10-15
Preacher Curls 2×10-15
Lying Close-Grip Barbell Triceps Extension Behind The Head 2×10-15
Elevated Cable Rows 2×10-15
Incline Dumbbell Flyes 2×10-15

All exercises of this best circuit training workout program are performed in 10-15 reps, which help to gain strength and size. What’s more, exercises with free weights in this complex are also useful for achieving our aims. These complex may be used during 6-8 weeks, then we go on 3-day split.

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