Weeks 1-6: Total Body Circuit Workout

Complete the following on two non-consecutive days per week.

During the first three weeks, do each exercise for one set of 15 reps: during the last three
weeks, do two sets of 12 reps for bodyparts indicated (using a slightly heavier weight on all
sets)

WEEKS 1-3:
Bodypart
Quads/Glutes
Hamstrings
Upper Back
Chest
Shoulders
Traps
Triceps
Biceps
Lower Back
Calves
Forearms
Abdominals

Exercise
Leg Press
Lying Leg Curl
Seated Cable Row
Flat Bench Press
Dumbbell press
Dumbbell shrug
Pushdown
Barbell curl
Back extension
Standing calf raise
Barbell wrist curl
Crunches

Sets
1
1
1
1
1
1
1
1
1
1
1
1

Reps
15
15
15
15
15
15
15
15
15
15
15
15

Sets
2
2
2
2
2
2
2
2
2
2
2
2

Reps
12
12
12
12
12
12
12
12
12
12
12
12

WEEKS 4-6:
Bodypart
Quads/Glutes
Hamstrings
Upper Back
Chest
Shoulders
Traps
Triceps
Biceps
Lower Back
Calves
Forearms
Abdominals

Exercise
Leg Press
Lying Leg Curl
Seated Cable Row
Flat Bench Press
Dumbbell press
Dumbbell shrug
Pushdown
Barbell curl
Back extension
Standing calf raise
Barbell wrist curl
Crunches

Weeks 7 12: Split Workout with Increased

Intensity.

Divide your body into two parts (upper and lower), increasing weight training days to three
non consecutive days per week (i.e., Monday, Wednesday, Friday).

Alternate between the two exercise routines. In the first week, youll end up doing
Workout 1 twice, while in the second week youll do workout 2 twice etc.

Do sets and reps as indicated.

Rest 60-90 seconds between the sets.

Choose exercise alternates on occasion to work the muscles a little differently

Workout 1: Upper Body

Bodypart
Chest
Upper Back
Shoulders
Traps
Triceps
Biceps
Forearms

Exercise
Flat Dumbbell Press

Sets Reps
2
10-12

Pec Dec Fly

1 arm dumbbell row

1
2

10-12
10-12

Seated Cable Row

Seated dumbbell press

1
2

10-12
10-12

Dumbbell lateral raise

Dumbbell shrug
Pushdown
Barbell curl
Barbell wrist curl

1
2
2
2
2

10-12
10-15
10-12
10-12
10-12

Exercise
Smith machine squats
Leg extension
Lying leg curl
Back extension
Standing calf raise
Crunches

Sets
1
1
1
1
1
2

Reps
8-12
10-12
10-12
20-30
12-15
15-40

Reverse crunch

15-30

Workout 2: Lower Body

Bodypart
Quads/Glutes
Quads
Hamstrings
Lower Back
Calves
Abdominals