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Six Step Circuit Training Workout
Level -- intermediate
Time -- 40 minutes
Workout type -- whole body
This six step circuit is the workout to do if you want a good general overall workout.
It hits the entire body really.
You get a mixed workout -- part cardio and part weight training.
If you do this six step circuit 3 times each week you are going to have strong, nice muscles. And you are going to get lean. You will be able to fit into your old clothes again.
| Exercise | Sets | 1st Set | 2nd Set | 3rd Set |
|---|---|---|---|---|
| Chestpress | 3 | 15 repetitions | To failure | To failure |
| Pulldowns | 3 | 15 repetitions | To failure | To failure |
| Leg press | 3 | 15 repetitions | To failure | To failure |
| Rows | 3 | 15 repetitions | To failure | To failure |
| Flyes | 3 | 15 repetitions | To failure | To failure |
| Leg curls | 3 | 15 repetitions | To failure | To failure |
How it works:
- Do one set of each exercise, all the way through. That means one set of chest press, then one set of pulldowns, then one set of leg press, etc. That is 6 sets total.
- Then start over. Do one set of each exercise all the way through to failure. Now you have done 12 sets.
- Then do it again, one set of each exercise all the way through. Now you have done 18 sets and you are done.
Why it works:
- You split the body into 3 parts, chest, back and legs.
- You go from chest to back to legs to chest, etc. So you have time for each body part to rest before you exercise it again. So you don't have to wait to rest the way you do when you exercise the same body part for several sets in a row.
- It is fast because you don't have to rest between exercises.
- Because you are not resting between, you work up a sweat and you get some cardio.
- It is fast, so you can get in the gym and get out.
- You are starting with high reps, so you don't have to use heavy weights. So you are not going to get hurt.
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