Workouts That Work

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
  • Wrist Curls 20 - 25 reps