On Saturday, nearly two days ago, I did a great upper body circuit, from which I’m still feeling a little sore. The great thing about circuits is the ability to expend yourself at one exercise but be able to quickly move to another exercise that targets different muscles. The beauty being that a great workout can be completed in little time while bringing up the heart rate due to the constant movement between exercises. In a sense, a weightlifting circuit can act as a high intensity training session while at the same time contributing to muscle growth.
In this instance, the circuit is completely upper body – primarily lats, triceps and chest – a great combo IMHO.
- Start with a set of bench presses at about 70% effort. Do 8 – 10 reps.
- Move immediately to pull-ups. If you can, do wide grip. If you can’t, no problem. Do what you can – jumping pull-ups, gravitron, whatever. Do 8 – 10 reps.
- Finally, do a set of 10 body weight dips. After the presses and pull-ups, this will be difficult, so do what you can. Try for another 8 – 10 reps.
Take a deep breath, rest for a couple of minutes and then hit the circuit again. Try for 4 runs through the circuit. You’ll feel good afterwards :)
No Comments, Comment or Ping
Reply to “Great Upper Body Circuit”