Get bigger and leaner by changing your routine with this dynamic programme!
Circuit training to bulk up
When most guys start going to the gym, they opt for a machine circuit workout – one set of several exercises done backto-back, over and over again. It likely never changes, and that’s a mistake. They may get quick results early on, but they’ll also quickly plateau. This programme fixes the problem, allowing you to use the same circuit-style technique, only this time, it’s built around free weights instead of machines so your muscles keep growing and improving.
HOW IT WORKS
Most circuits leave core work to the end, when you’re already tired. We prioritized your abs by putting core work first. From there, you’ll move on to a complex – a mini circuit that warms you up while burning loads of calories. Finally, you’ll progress to the main circuit, where you’ll perform different set and rep combos during each workout. That way you’ll stimulate all your muscles at once without becoming bored or hitting that dreaded plateau.
Frequency: Perform workouts in an alternating cycle. For example, you’ll perform Day I, rest, then Day II, rest, and repeat.
Time Needed: 45 minutes.
Do It: Perform the first exercise in each workout as straight sets. Exercises 2a through 2d are done as a complex. Choose one pair of dumbbells (or one weight on the bar). It should be a load that allows you more than the required reps on your weakest exercise in the series – and perform six reps for each of the exercises in succession. Rest 90 seconds and repeat. Perform the remaining exercises as a circuit. For exercises 3a through 3d on each day, vary the sets and reps you perform in each workout. See the table above. In week 1, you’ll do three sets of 10 on Day I, four sets of five on day II, and then four sets of five when you repeat Day I.
Most circuits leave core work to the end, when you’re already tired. We prioritized your abs by putting core work first.