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FULL BODY |
20-MINUTE
ROUTINE
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TWO CIRCUITS — ONE HELLUVA
full body workout. In this programme, you’ll complete
two separate circuits of four exercises each. Made up of
basic bread-and-butter moves, the learning curve isn’t too
tough, meaning most intermediates can jump right into this
and start seeing results quickly.
>> If you want to use this
as your one and only workout, complete it 2–3 times per week
on non-consecutive days (for instance, Monday, Wednesday and
Saturday).
>> Or you can use it
in conjunction with a regular body part split. If you do a
four-day split over the course of a week (for instance,
chest and back on Monday, legs on Tuesday, delts and abs on
Thursday and arms on Friday), you can do this on the weekend
as an extra boost to your training. (We only recommend that
approach if you’re in a get-lean mode; for those trying to
gain mass, that may be overdoing it.)
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#3 |
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EXERCISE |
SETS
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REPS
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Circuit 1: |
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Bent-Over Barbell Row
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2
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10
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Leg Press |
2 |
10 |
| Lying Leg Curl |
2 |
10 |
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Crunch |
2 |
15 |
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Circuit 2: |
| Flat-Bench DB Press |
2 |
10 |
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Standing Barbell Press |
2 |
10 |
| Barbell Curl |
2 |
10 |
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Lying French Press |
2 |
10 |
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Complete the first circuit twice through,
then move
on to the second circuit. Don’t rest between
exercises
within the circuit, and rest one minute between
circuits.
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STANDING
BARBELL PRESS
START: Take an overhand grip on a
barbell, just outside shoulder width. Hold it at
your clavicles.
MOVE: Press
the bar straight overhead, stopping just short of
elbow lockout. Then lower back to your upper
chest/clavicle region and repeat.
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Source:
One
of the
magazines of MUSCLE
& FITNESS
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