Structured Circuits

[JoeTommy]

Age: 24
Height: 5'11"
Weight: 195
Goal: Build lean muscle, increase strength and endurance

At this point I'm currently performing structured circuits per muscle group to maximize the time that I have after work. I work out on a three-day split, and rest for one day; three on, one off. This seems to work for me but remember, we're all different!

Since I just started circuit training, I'm starting with 5 sets per circuit which averages out at about 25 minutes per training session and about 150 total repetitions. My repetitions will mimic an upside down pyramid for the time being. I perform each exercise one after the other - no rest - with 10,8,6,4, and 2 reps and a 1-2 min rest in between each circuit set.

My split is as follows:

Day 1: Chest/Triceps/abs/cardio

•inclined push-up
•declined push-up
•standard push-up
•close grip push-up
•two hand overhead triceps extension
•one hand overhead triceps extension

Abs: 3 sets of 1 min leg raises; 2 sets of 1 min planks

Day 2: Back/Biceps/abs/cardio

•one-handed bent over row
•shrugs
•dumbbell deadlift
•standard curls
•hammer curls

Abs: 3 sets of 1 min leg raises; 2 sets of 1 min planks


Day 3: Shoulders/Legs/abs/cardio

•front raises
•side raises
•rear dealt raises
•shoulder press
•calf raises (w/ dumbbell in hand)
•lunges (w/ dumbbell in hand)

Abs: 3 sets of 1 min leg raises; 2 sets of 1 min planks


Day 4: rest and repeat cycle


Let me know what you think