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Compound CircuitCreated by ShaneAgain
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Workout Programs → Compound Circuit
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Summary
2 Workouts / 11 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
High intensity circuit training focusing on compound exercises. Split between upper and lower body. Circuit is performed three times, with minimal or no rest between exercises. Weights chosen for a rep-range between 5 and 10 reps.
Workouts
Compound Circuit, Part 1
Description
Part 1 of a 2-way split, high intensity circuit weight-lifting workout.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Pullups Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and ... |
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Shoulder Press - Dumbbell, Seated Raise a barbell to your shoulders. Sit at the end of a bench, with your feet at about shoulder width, flat on the floor. Keep your chest high and your back straight. Press bar to arm's length overhead... |
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Bench Dips Place two flat benches parallel to each other, about three to four feet apart. Sit on one bench facing the other, with your hands grasping the side of the bench. Using your hands to support your weigh... |
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Bent Over Dumbbell Row Put your feet close together and grab two dumbbells. Bend forward as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and back arched ... |
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Bench Press - Barbell, Inclined Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip s... |
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Shrugs - Barbell Hold a barbell with both hands in front of you with your hands a little wider than shoulder width apart. Keep your feet at shoulder width. Stand straight up with the bar hanging at arms length. Droop... |
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Bench Press - Dumbbell, Flat Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your pa... |
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