Weeks
11 - 12
Circuit
Training
The fourth phase utilizes the circuit training
method to help accelerate the metabolism and bring out a little
definition. For the circuit training workouts, you will utilize
slightly lower weights, and higher reps. On days that you do not
perform the workout, do 40 - 60 minutes of Cardio. Perform the
workout every other day.
Perform the
exercises in the circuit one right after another with no rest in
between exercises until you have completed the entire circuit. Rest
approximately 1 1/2 - 2 minutes, then repeat the entire circuit again.
Rest 1 1/2 - 2 more minutes then complete the third and final circuit.
Abs
- Inclined Sit-ups
25 - 30 reps
- Side Bends 25 -
30 reps
Legs
- Alternating
Lunges 12 - 15 reps
Chest
- Inclined Bench
Press 12 - 15 reps
Back
- Lat Pull-downs
12 - 15 reps
Shoulders
- Arnold Presses
12 - 15 reps
Biceps
- Barbell Curls 12
- 15 reps
Triceps
- One-Arm Overhead
Dumbbell Extension 12 - 15 reps
Calves
- One-Legged Calf
Raises 20 - 25 reps
Forearms
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