The word continuous should make your stomach drop in regard to anaerobic training, but this is just ridiculous. Tuesday - Abs/Upper Back/Upper Arms/Chest/Forearms/Calves -- Advanced Principles -- ** Circuits, Continuous Timed Circuits, Continuous Supersets, Continuous Burn Sets ** Continuous Timed Circuits - The way this works is a static time limit is picked in which you perform the given exercise(s) with the same weight to relative failure each set without stopping until the time expires. *Be careful not to go to absolute failure on any given set otherwise you will have a near impossible time continuing making the rest of your sets far less productive.* Take 3-5 minutes between exercises to recover cardiovascularly. Abs Circuit 1 ** repeat 2 times ** Standard Plank - 30 second hold (transverse abs) Fitball Conformed Crunch - 30 reps Weighted Fitball Conformed Crunch - a weight you can do 15 reps with (10lbs or so) (upper abs) Standard Plank - 30 second hold (transverse abs) Standing Twists - 30 reps each side Heel Touches - 15 reps each side (obliques) Standard Plank - 30 second hold (transverse abs) Bent-Knee Leg Extension - 30 reps Straight Leg Lift - 15 reps (lower abs) Standard Plank - 30 second hold (transverse abs) Chest/Upper Arms 15 minute timer Flat Dumbbell Fly/Seated Hammer Curls (middle, outer chest/bicep length)*Continuous Timed Circuits* There is no set structure here, use the heaviest weight you have, go to relative failure with every set. Do your curls in an alternating rep fashion otherwise you will burn your chest out far too quickly. 15 minute timer Incline Bench Press/Seated Standard Curls (upper, inner chest/bicep height)*Continuous Timed Circuits* Same as previous exercise. 10 minute timer Straight-Arm Pullovers/Decline Push-Ups (serratus/lower chest)*Continuous Timed Circuits* Same as previous exercise. Upper Back/Upper Arms 15 minute timer Close Grip Pull-Ups(overhand)/Narrow Grip Bench Press (middle back/upper triceps head)*Continuous Timed Circuits* Same as previous exercise. 15 minute timer Inverted Row(overhand, hands as far apart as possible)/Incline Elbows-In Push-Ups (upper lats/lower triceps head)*Continuous Timed Circuits* Same as previous exercise. 10 minute timer Bent-Arm Pullovers/Bent-Over Rows(pronated, dumbbells touching, to the abdomen) (lower lats/middle back)*Continuous Timed Circuits* Forearms Wrist Curls (inner forearms)*Continuous Burn Sets* 3 sets - as heavy a weight as you have for as many reps as you can, immediately followed by a burn set with a 10lb weight to relative failure Reverse Wrist Curls (outer forearms)*Continuous Burn Sets* 3 sets - same as previous exercise Calves Reverse Calf Raise (front calves) 3 sets - 35 reps or relative failure *30 second rest between sets* Single Leg Standing Calf Raise/Single Leg Standing Calf Raise(from deficit) (upper / lower calves)*Continuous Supersets* 6 sets - as heavy a weight as you have for as many reps as you can *first 2 sets standard, 3 and 4 inner, 5 and 6 outer Reverse Calf Raise (front calves) 3 sets - 35 reps or relative failure *30 second rest between sets*
Posted on: Tue, 04 Mar 2014 10:01:32 +0000
Trending Topics
Recently Viewed Topics
© 2015