Extreme Circuit Training
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Circuit Training
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wk 1wk 1wk 2wk 2wk 3wk 3wk 4wk 4
3
Burn Circuit 1weightrepweightrepweightrepweightrep
4
Sumo Squat + Hip Lift3512
5
Lunge + Posterior Fly
2512
6
Dead Lift + Posterior Fly2512
7
Lunge + Core Rotation3512
8
Bench Press + Leg Lower5012
9
Squat + Side Bend

5011
10
Fwd Lean Lunge + Dbl Arm Post Fly208
11
Chest Fly + Hip Lift

5010
12
Push Up + Leg Lift

012
13
14
wk 1wk 1wk 2wk 2wk 3wk 3wk 4wk 4
15
Burn Circuit 2weightrepweightrepweightrepweightrep
16
Sumo Squat + Bicep Curl3510
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Lunge + One Arm Tri Ext2510
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Dead + Lift Row

3512
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Sumo Squat + Overhead Tri Ext4010
20
Dead Lift + Double Row3510
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Bowler's Lunge + Single Arm Row3512
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Bicep Curls + Abductor Balance3510
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Fwd Lean Lunge + Double Row3510
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Triple Threat Pushups12
25
26
wk 1wk 1wk 2wk 2wk 3wk 3wk 4wk 4
27
Burn Circuit 3weightrepweightrepweightrepweightrep
28
Sumo Squat + Overhead Press3512
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Lunge + Calf Raise

4012
30
Squat + Lateral Raise2012
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Lunge + Frontal Press3512
32
Squat + Calf Raise

3012
33
Sumo Squat + Deltoid Raise1512
34
Squat + Double Overhead Press2512
35
Lunge + Lateral Raise1512
36
Sumo Squat + Calf Raise2512
37
38
wk 1wk 1wk 2wk 2wk 3wk 3wk 4wk 4
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Push Circuit 1weightrepweightrepweightrepweightrep
40
Bicep Curl

356
41
Squat

607
42
Single Arm Bent
Over Tricep Ext
306
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V-Press Biceps

3011
44
Single Leg Squat

5011
45
Overhead Tricep
Extension
5011
46
Hammer Biceps

4011
47
Heel Squat

6011
48
Push Ups

30
49
50
wk 1wk 1wk 2wk 2wk 3wk 3wk 4wk 4
51
Push Circuit 2weightrepweightrepweightrepweightrep
52
Standard Overhead Press508508
53
Single-Leg Lunge

508508
54
Standing Reverse Fly356357
55
Standing Arnold Press506507
56
Single-Leg Dead Lift456458
57
Bent Over Lat Raise206208
58
Frontal Shoulder Press358358
59
Single Leg Tap Lunges508508
60
Lateral Delt Raise

356256
61
62
wk 1wk 1wk 2wk 2wk 3wk 3wk 4wk 4
63
Push Circuit 3weightrepweightrepweightrepweightrep
64
Sumo Squat

408145+bar
65
Single Arm Row

35850
66
Chest Fly

55860
67
Bowler Lunge

40850
68
Double Arm Bent Over Row

35840
69
Bench Press

60860
70
Single Leg Sumo Squat

508
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Reverse Grip Bent Over Row

308
72
Long Arm Pullover

408
73
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wk 1wk 1wk 2wk 2wk 3wk 3wk 4wk 4
75
Lean Circuit 1weightrepweightrepweightrepweightrep
76
Single Calf Raise Bicep Curl
77
Tricep Pushups

78
Split Lunge with Biceps
79
Stationary Runners Lunge Double Triceps
80
Bicep Curl with Hamstring Curl
81
Plank with Single Tricep Extension
82
Reverse Lunge Double Arm Bicep Curl
83
Supine Tricep

84
Sumo Squat Calf Raise with Bicep Curl
85
86
wk 1wk 1wk 2wk 2wk 3wk 3wk 4wk 4
87
Lean Circuit 2weightrepweightrepweightrepweightrep
88
Sumo Squat Anterior Delt Lift
89
Double Arm Row + Single Leg Dead Lift w/ Band
90
Single Hamstring Curls + Lateral Raise
91
Runner's Lunge + Double Arm Row
92
Lateral Raise + Abduction w/ Bands
93
Plank + Single Arm Row
94
Reverse Lunge Lateral Raise
95
Posterior Deltoid Raise + Leg Lift
96
Squat + Double Arm Anterior Delt Lift
97
98
wk 1wk 1wk 2wk 2wk 3wk 3wk 4wk 4
99
Lean Circuit 3weightrepweightrepweightrepweightrep
100
Squat + Cross Body Chop
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