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in between. In each group, alternate between the exercises listed. Do it three times per week. Note: The Circuit is designed to limit time between sets. To maximize efficiency, some exercises utilize machines beyond their intended use. You can customize the workout based on your own equipment, but make sure to keep your heart rate up as you move between exercises. (And also: This is an intense workout designed for athletes in peak physical condition. We ask you to please consult your physician before starting any exercise regimen. Especially this one.) Group 1 #1. Seated Dumbbell Shoulder Presses: Position dumbbells to each side of your shoulders with elbows extending downward. Press dumbbells until your arms are straightened overhead. Lower and repeat. (3 sets, 30/20/10 reps) #2. Seated Dumbbell Curls: Sit on an incline bench with your arms holding the dumbbells down by your sides. With your palms facing forward, curl the dumbbell up so that it’s parallel with your shoulder. Alternate sides. (3 sets, 30/20/10 reps) Group 2 #3. Seated Machine Shoulder Presses: Adjust the seat height so that the handles align with your shoulders. Press the weight straight up, keeping your back flat against the backrest. Lower and repeat. (3 sets, 30/20/10 reps) #4. Propped External Rotator Exercises: While seated on an incline bench, hold dumbbells with your arms flexed 90 degrees at the elbow and your forearms parallel to the floor. Raise the dumbbells until your forearms point up. Lower and repeat. (3 sets, 30 reps) #5. Seated Leg Raises: While seated on an incline bench, grab the backrest behind your neck. Raise your legs up and bring them toward your chest. Lower without letting them touch the floor. (3 sets, 30 reps) #6. Side Crunches: Lie on the floor and turn your legs completely to one side. Place your hands behind your head and lift it slightly off the ground. Lower your head back down so it almost touches the ground. Repeat exercise on other side. (3 sets, 30 reps) Group 3 #6. Pec Deck Flys with Simultaneous Crunches: While seated at the pec deck machine, position your elbows on the pads. Force the pads together until they touch in front of your chest. At the same time, crunch your legs up toward your chest. (3 sets, 30 reps) #7. Lying Rotator Cuff Rotations: Lie on your left side with your elbow on the ground. Keep your right arm at your side with the forearm resting against your chest. Roll your right shoulder
followed by your shoulder blades. Lower without letting them touch the floor.out. (3 sets. Bend your knees and place your feet flat on the floor. 30 reps) Group 4 #8. Sit-ups: Lie on the floor with your arms crossed over your chest. 30/20/10 reps) #13. flex your waist so your elbows travel toward your knees. Return to start position and repeat. (3 sets. Repeat exercise with your other leg. Pull up from the floor about halfway. Return to original position and repeat. 30/20/10 reps) #11. 30/20/10 reps) Group 8 #15. grab the backrest behind your neck. crossing your arms over your chest. Seated Machine Bench Presses: Position yourself on the machine and press the weight outward. (3 sets. pull bar to up to your neck. (3 sets. Leg Presses: Position yourself in the leg press machine with one foot on the platform. Lat Pulldowns: Hold bar with a wide. (3 sets. Slowly and gently lift your head. Lower and repeat. (3 sets. Cable Crunches: Sit facing away from a high pulley with your legs slightly bent. 30/20/10 reps) . Return and repeat. Allow your wrists to flex as bar rises. Barbell Upright Rows: Grab bar with shoulder-width or slightly narrower overhand grip. Return until arms are extended and shoulders are stretched forward. 40 reps) Group 7 #14. Repeat. raising the forearm until it's even with your shoulder. Switch sides. (3 sets. Seated Lever Rows: Sit on seat and with your chest against the pad. Seated Leg Raises: While seated on an incline bench. Pull the bar down smoothly until it touches the top of your chest. Grasp lever handles and pull lever back until your elbows are behind your back. With your hips stationary. Grasp the cable rope attachment with both hands. 40 reps) Group 6 #12. Extend your arms back to the top and repeat. 30/20/10 reps) #9. Raise your legs up and bring them toward your chest. (3 sets. Leading with your elbows. Press leg forward until it is fully extended. 40 reps) Group 5 #10. (3 sets. comfortable grip while putting your knees underneath the pad. Lower and repeat.
40 reps) Group 9 #17. Start with a light weight and increase as needed. (3 sets. Lean forward and rest your upper arms on the curl pad. 30/20/10 reps) #22. 30 reps) Group 11 #21. Alternate sides. Squeeze fully at the bottom phase and then release back to starting position. (3 sets. making sure your wrists remain straight through the . (3 sets.#16. Slowly lift your head up toward the ceiling. 40 reps) Group 10 #19. Ab Machine Side Crunches: Position yourself sideways on the machine with the pads under your left armpit. (3 sets. pushing the pads. 40 reps) #18. lean forward with your back against the roller pads. Move the lever forward by extending your knee until your leg is straight. Using your ankle joints. lower the weight. Place the front of your right leg under the padded lever. Maintain a smooth. Perform sit-ups. Repeat with other side. Machine Bicep Curls: Sit in the machine and grasp the handles. Return to vertical position and repeat. place your shoulders under the bar. Curl the weight. Slowly extend backward. Push the weight back up. (3 sets. Grasp handles. (3 sets. Press back up and repeat. Reach across your body with your right arm and grasp the handle. Leg Extensions: Sit on the machine with your back against the padded support. Lying Leg Curls: Lie with your stomach on the bench and lower your legs under the lever pads. 30/20/10 reps) Group 13 #24. Slowly bend sideways at your waist. (3 sets. controlled motion throughout the exercise. Repeat. Machine Back Extensions: While seated on ab machine. Be careful not to overexert your neck. 30/20/10 reps) Group 12 #23. 40 reps) #20. Machine Squats: In a standing position. curling side to side and reaching your elbow to your opposite hip. pause at the top and repeat. Bend your knees and squat down until your thighs are parallel or lower. raising the lever pads to back of your thighs. Alternating Sit-ups on Exercise Ball: Sit on the ball and roll your feet out until the small of your back rests on the ball. Calf Raises: Stand on a calf raise machine. Lower the lever pads until your knees are straight. Lower and repeat. (3 sets. Neck Extensions: Lie on leg curl machine with your neck under the roller pad. Repeat and switch legs. Flex your knees. knees slightly bent and chest up. keeping your abdominal muscles tight.
20 alternating) Group 14 #26. extend your legs in front of you. (3 sets. 30/20/10 reps) #30. Slowly return to starting position and repeat. (3 sets. Leg Lifts with Split: While seated on an incline bench.entire range of motion. (3 sets. 40 reps) Group 16 #31. (3 sets. Open legs into a split. 30 reps) #29. Grasp handles. 30/20/10 reps) #32. Regular and Alternating Sit-ups: Lie on the bicep curl machine with your calves resting on the curl pads and your hands interlinked behind your head. 30/20/10 reps) #27. Slowly move your head up by laterally flexing your neck. Grasp the handles and push the parallel bars down. cross your left ankle over your right. place your elbows against the pads of a lateral raise machine. Slowly return head by hyperextending neck and repeat. Move your head forward by flexing your neck until chin touches upper chest. Seated Scissors: While seated at dip machine. (3 sets. not using your shoulders or lower back. Add extra padding if necessary. Machine Crunches: Position yourself in the machine with the pads across your chest. then bring them back in. then right over left. grab the backrest behind your neck. (3 sets. 30/20/10 reps) #25. pushing the pads down. Perform regular sit-ups. curling side to side and reaching your elbow to your opposite hip. Extend your toes and rotate your legs out. (3 sets. Front Neck Flexions: Sit on ab crunch machine. To avoid injury. Raise and repeat. (3 sets. 40 reps) . Then. Raise your legs up until they are straight out in front of you. 20 regular. Contract the shoulders and guide the arms of the machine outward and upward. Side Neck Extensions: Position arm pad of lateral raise machine so that you can support it with the side of your head while seated. 40 reps) Group 15 #28. To avoid injury. start with a light weight and increase as needed. Slowly bend at your waist. Keeping straight legs. Repeat on other side of machine. perform alternating sit-ups. start with a light weight and increase as needed. Seated Dips: Position yourself seated at the dip machine. Alternate arms. Quickly alternate. Lower without letting them touch the floor. Repeat. (3 sets. Squeeze fully at the bottom phase and then release back to starting position. Lateral Raises: While seated. Position the seat so that the padded lever touches your chin.
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