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Thread: Circuit Training exercises needed.

  1. #1
    Caffeine357
    Guest

    Circuit Training exercises needed.

    I'm currently doing a 3.5 run followed by 20 minutes of circuit training 5 days a week.

    I'm looking to get some suggestion on programs or individual stations I should be including in my workouts to get alot of variety. Since i need a total of 30 exercises for all 5 days im having trouble finding a bunch of different ones.

    I have access to an office gym and I do 1min on 30 sec rest for 6 rounds, 2 min rest then another 6 rounds.

    Any recommendations on circuit training exercises that work good for you or critiques on my program?

    I'm currently 212 lbs 15% BF 32yrs old and 6'4.

    My goal is to get to like 195 lbs and single digit body fat, but most of all flatten out my gut.

    Furthermore, should I just go ahead and focus the circuits on a different body part each day like arms, legs, abs etc.. or continue to mix all of those into each day? I'm beginning to think doing arms everyday is a bit counterproductive because my arms are tired every day, but that could also be because I just started.


    Heres my current list of exercises i draw from for each workout.

    Chest Press (machine)
    Bent Over Row
    Crunches
    Reverse Crunches
    Standing Barbell Curl
    Tricep Pressdown
    Upright Row
    Ball Squat
    Hamstring Curl
    Incline Dumbell Press
    Preacher Curl
    Skull Crushers
    Lunges
    Burpees
    Lateral Jumps
    Dips
    Pushups
    Dumbell Flys
    Lateral Raises
    Seated Shoulder Press
    Single Arm Row
    Dumbell Squats

  2. #2

    Circuit Training exercises needed.

    Any of the New Rules of Lifting books that you see on your right would be a GREAT place for you to get some info on how to be more effective in your training. Good luck!

  3. #3
    Caffeine357
    Guest

    Circuit Training exercises needed.

    Ill check those out, thanks Redwifey

  4. #4
    CallieD
    Guest

    Circuit Training exercises needed.

    I would do a full body circuit 3x a week. Here is a simple way to set it up:

    1. Explosive movement
    2. Upper body push
    3. Upper body pull
    4. Knee dominant (squat type movement)
    5. Core
    6. Conditioning (optional)

  5. #5
    JoCotter
    Guest

    Circuit Training exercises needed.

    I would add some body weight circuit training exercises to give you more of a functional training program than just using machines. Walking lunges, multi-directional lunges, burpees etc. All can be performed in your office gym and will get your whole body working for a great circuit routine

  6. #6
    chaddukes
    Guest

    Circuit Training exercises needed.

    Quote Originally Posted by "Caffeine357":30bhs4fi
    I'm currently doing a 3.5 run followed by 20 minutes of circuit training 5 days a week.

    I'm looking to get some suggestion on programs or individual stations I should be including in my workouts to get alot of variety. Since i need a total of 30 exercises for all 5 days im having trouble finding a bunch of different ones.
    I'm not sure why you need 30 different exercises? You're doing a lot of cardio/endurance type work. What exactly are your goals?

  7. #7
    LinDaTrainer
    Guest

    Circuit Training exercises needed.

    Second that. Get your core working where ever you may be throughout the day.

  8. #8
    JoCotter
    Guest

    Circuit Training exercises needed.

    Try doing a whole circuit of exercises on the TRX - this is really hard work and I gurantee will work every muscles in particular it will hit your core far more than the routine you're doing currently. Good Luck!

  9. #9

    Circuit Training exercises needed.

    This little program is pretty good. I've enjoyed it so far.

    http://www.menshealth.com/fitness/build-muscle

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