Cycle eight is all about circuit training. Five Super Circuits will be rotated over a Tuesday - Thursday - Saturday format. The goal of each Super Circuit is all-encompassing: improved strength, endurance, and general fitness. A variety of exercises and exercise prescriptions are used for those goals.

 

Five workout options are used. Each workout consists of six types of exercises:

 

  1. Total body bodyweight exercise
  2. Upper body push exercise
  3. Upper body pull exercise
  4. Interval exercise
  5. Lower body multi-joint exercise
  6. Abdominal exercise

 

It is your choice of which exercises and repetition options (three available) to select for each workout. Use a lot of variety. Alternate between the five workouts, use different exercises, and vary the repetition schemes. You can use these workout forms to track your progress.

Breaking Muscle Shop

 

Week 2, Day 1: Super Circuit B

 

B.) Two rounds, alternate two exercises, and medium repetition accumulation. Select two exercises from each category (one for round one and one for round two) and perform as many sets needed for each to reach the repetition goal. Here's an example of what Super Circuit B might look like:

 

Rock Climber x 100
Incline press x 20
Low row x 40
Track laps x 6
Leg press x 90
Sit up x 70
 

Total Body

  • Burpee: 15/22/30
  • Rock climber: 100/125/150
  • Jumping jack 35/60/85
  • Squat-to-Press: 17/25/35
  • Battle Rope: 50/100/150
  • Front & Back: 10/17/25
  • Bear crawl: Lengths 1/1.5/2
  • Plate push: Lengths 1/1.5/2

 

Upper Push

  • Push up: 50/65/80
  • Dip: 35/50/65
  • Chest press: 25/40/55
  • Incline press: 25/40/55
  • Overhead press: 25/40/55

 

Upper Pull

  • Chin Up: 30/45/60
  • Assisted Chin Up: 17/25/32
  • Chest to Bar: 12/16/20
  • Pulldown: 12/16/20
  • Low Row:12/16/20
  • Upright Row: 12/16/20
     

Run/Device

  • Track laps: 4/6/8
  • Floor lengths 6/9/12
  • :20/:10 5/7/10
  • :30/:15 4/5/6
  • :40/:20 3/4/5
  • 1:00/:30 3/4/5

 

Lower Body Multi-Joint

  • Bodyweight squat: 50/75/100
  • Bar squat: 25/40/55
  • Dumbbell squat: 25/40/55
  • Goblet squat: 20/35/50
  • Deadlift: 25/40/55
  • Bar lunge: 15/25/35
  • Dumbbell lunge: 15/25/35
  • Leg press: 30/45/60
     

Abs

  • Sit up: 20/27/35
  • Crunch: 35/50/65
  • Bicycle: 50/75/100
  • In & out: 25/40/55
  • Twist: 25/40/55
  • Hip up: 20/27/35
  • Weighted sit up: 15/22/30
  • Weighted crunch up: 25/32/40
  • Weighted twist 25/32/40
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