TO GET LEANER, STRONGER AND HEALTHIER

J. ANDREW SOTO
C IRCUIT
STRENGTH TRAINING
The goal of this program is to get cut, so you’ll train
with full-body workouts in circuit training days, thus
you’ll maximize fat loss.
The order of exercises will be as the following:

1.- Full body exercise

2.- Full body exercise
3.- Full body exercise
4.- Abdominals
5.- Thighs
6.- Chest
7.- Back
8.- Shoulders
9.- Biceps
10.- Triceps
 EXERCISES FOR FREE WEIGHTS
BODY PARTS

FULL BODY

1.- Power clean & press

2.- Power clean & jerk
3.- Power snatch
4.- Power jerk
5.- Power clean
6.- Squat & press

ABDOMINALS

1.- Swiss Ball sit ups

2.- Good mornings
3.- Dumbell side bend
4.- Stiff-legged deadlift
5.- Leg raise
6.- V-ups (jackknife)
7.- Crunch
8.- Bicycle crunch
9.- Hip roll
10.- Russian twist
11.- Stability Ball pass

BACK

1.- Bent-over row

2.- One-arm dumbbell row
3.- T-bar row
4.- Deadlift
5.- Stiff-legged deadlift
6.- Romanian Deadlift
7.- Push press
8.- Chin ups
9.-Pull-ups
10.- Inverted row

THIGHS

1.- Back squat

2.- Front squat
3.- Hack squat
4.- Lunges
5.- Bulgarian split squat
6.- One-legged squat
7.- Jump squas

CHEST

1.- Dumbbell bench press

2.- Push-ups between benches
3.- Close-grip bench press
4.- Close-grip push ups
5.- Dumbell pullover
6.- Elevated push-ups
7.- Standard push-ups
8.- Dips

SHOULDERS

1.-Dumbell shoulder press

2.- Upright row
3.- Seated rear delt raise
4.- Bent-over lateral raise
5.- Standing lateral raise
6.- Front raise
7.- Military press
8.- Arnold press

TRICEPS

1.- Tricep kickback

2.- French curl
3.- Skull crushers
4.- Dips
5.- One-arm tricep extension
6.- Close-grip push up

BICEPS

1.- Biceps curl

2.- Concentration curl
3.- Hammer Curl
4,. Close-grip chin ups
5.- Reverse curl

FOREARMS

1.- Palms-up wrist curl

2.- Palms-down wrist curl

NECK

1.- Freehand neck resistance

2.- Lying plate neck resistance
3.- Front bridge
4.- Back bridge

CALVES

1.- One-legged calf raise

2.- Seated calf raise
3.- Standing barbell calf raise
4- Donkey calf raise

BEST FAT BURNING EXERCISES

UPPER BODY

PUSHING EXERCISES (CHEST)

1.- Bench press
2.- Incline bench press
3.- Decline bench press

PULLING (LATS)
1.- Bent-over row
2.- One-arm dumbbel row
3.- Any variation on the rows

VERTICAL PUSHING (SHOULDERS)

1.- Military press

2.- Shoulder press
3.- Arnold press
4.- Power jerk

VERTICAL PULLING (UPPER BACK)

1.- Pull-ups
2.- Chin-ups
3.- Pull-downs

LOWER BODY

QUAD DOMINANT (THIGHS)

1.- Back squats
2.- Front squats
3.- Hack squat
4.- Jump squats

HIP-DOMINANT (HASTRINGS & GLUTES)

1.- Deadlifts
2.- Romanian deadlift
3.- Lunges
4.- Bulgarian split squat
 PLYOMETRIC EXERCISES FOR
EXPLOSIVE POWER
LOWER BODY PLYOMETRICS

1.- Tuck jump

2.- Split squat jump
3.- Jump squats
4.- Star jumps
5.- Lateral jumps
6.- Box jumps
7.- Split pike jumps

UPPER BODY PLYOMETRICS

1.- Plyometrics push-ups

2.- Hopping push-ups
3.- Power overs
4.- Push-up deoth jump
5.- Explosive staggered push-up
6.- Burpees
7.- Leaping push-up
 ISOMETRIC EXERCISES
LOWER BODY

1.- Horse stance

2.- Static squat
3.- Plank
4.- Side plank
5.- Static
6.- Static calf raise

UPPER BODY

1.- Handstand
2.- Static chin-up
3.- Static bicep curl
4.- Static shrug
5.- Pull-up
6.- One-arm dumbbell row
7.- T-bar row
8.- Bent-over row
9.- Close-grip chin-up

One set consist of holding the weight for a duration of

between 5 and 15 seconds.
 BODYWEIGHT EXERCISES
FULL BODY

1.- Burpees
2.- Air burpees
3.- Lateral burpees
4.- Incline burpees
5.- Wall burpees
6.- Squat & pull-up
7.- Lunge & pull-up

UPPER BODY

1.- Push-ups
2.- Close-grip push-ups
3.- Wide-grip push-ups
4.- Elevated feet push-ups
5.- Handstand push-ups
6.- Divebomber push-ups
7.- Spiderman push-ups
8.- Walking push-ups
9.- Pull-ups
10.- Wide-grip pull-ups
11.-Side-to-side pull-ups
13.- One-arm pull-ups
14.- Chin-ups
15.- Close-grip chin-ups
16.- Bench dips
17.- Ring dips (chest version)
LOWER BODY

1.- Squats
2.- Lunges
3.- Bulgarian split squats
4.- Split squat
5.- Swiss-ball wall squat
6.- One-legged squats
7.- Lying hip extension
8.- Swiss-ball leg curls
 EXERCISES SETS REPS MUSCLES EQUIPMENT
WORKED
1.- Burpees 2 10 Full body Bodyweight
2.- Squat & 2 8 Full body Dumbbells
press 2 6 Full body Barbell
3.- Clean & 2 8 Abdominals Swiss ball
press 2 10 Glutes & Hams Dumbbells
4.- SB pass 2 10 Chest & Triceps Bodyweight
5.- Lunges 2 8 Upper back Barbell
6.- Push-ups 2 10 Lower back & Barbell
7.- Bent-over 2 8 hams Bodyweight
row Triceps
8.- Deadlifts 2 8 Dumbbells
9.- Close-grip Biceps
push-ups
10.- Biceps curl
THE WORKOUT ROUTINES
CIRCUIT TRAINING ROUTINES

WORKOUT # 1

-The routine above will be performed

-Perform a 5 minutes warm-up first, and after that, do all
the 10 exercises with little or no rest between them.
-Repeat the circuit 2 or 3 times.
-Rest 1-3 minutes between circuits
-Drink 1-2 glasses of water during training.
 WORKOUT # 2

EXERCISES SETS REPS MUSCLES EQUIPMENT

WORKED
1.- Lateral 2 15 Full body Bodyweight
burpees 2 8 Full body Dumbbells
2.- Squat & press 2 5 Full body Barbell
3.- Mega lift * 2 20 Abdominals Bodyweight
4.- V-ups 2 8 Thighs Barbell
5.- Front squat 2 12 Chest Bodyweight
6.- Spiderman
push-ups 2 10 Upper back Barbell
7.- Wide-grip
bent-over row 2 12 Lower back & Barbell
8.- Romanian hams
deadlift 2 10 Bodyweight
9.- Elevated feet Triceps
close-grip push- 2 8 Dumbbells
up Biceps
10.- Hammer curl

-This routine is tougher than the first one, so you need to be

in the intermediate level first.
-When you fell that the circuit training #1 is easy to
perform, then maybe you can already switch to this routine.
Monitor your progress and strenght gains.
 *Mega lift is a very complex exercise, just combine: the
power clean +front squat+power jerk+back squat+shoulder
press, and put the bar down. That is one rep.

PLYOMETRICS & BODYWEIGHT

TRAINING ROUTINES

WORKOUT # 1

EXERCISE SETS REPS MUSCLES EQUIPMENT

WORKED
A1) Plyometric 3 10 Upper body Bodyweight
push-ups
A2) Split pike 3 15 Lower body Bodyweight
jumps 3 10 Upper body Bodyweight
A3) Explosive
staggered push- 3 15 Lower body Bodyweight
ups
A4) Tuck jumps 3 12 Upper body Bodyweight
* Rest briefly and repeat
B1) Spiderman 3 16 Lower body Bodyweight
push-ups 3 12 Upper body Bodyweight
B2) Split squat 3 16 Lower body Bodyweight
jump
B3) Push-ups
B4) Jump squats
* Rest briefly and repeat
 -The routine above will be performed using giant sets. That
is to perform 4 exercises with minimum or no rest between
them.
-Rest 30 to 45 seconds between every giant set.
-Drink 1 or 2 glasses of water when resting and after
finishing he workout.
-Try to increase the number of reps after every workout,
thus you’ll increase intensity.

WORKOUT # 2
EXERCISE SETS REPS MUSCLES EQUIPMENT
WORKED
A1) Power overs 3 12 Upper body Medicine ball
A2) Jump squats 3 18 Lower body Bodyweight
A3) Leaping push- 3 12 Upper body Medicine ball
up 3 16 Lower body Bodyweight
A4) Split pike
jumps 3 6 Upper body Chin up bar
* Rest briefly and repeat 3 18 Lower body Bodyweight
B1) Chin-ups 3 12 Upper body Bodyweight
B2) Lateral jumps
B3) Divebomber 3 18 Lower body Bodyweight
push-ups
B4) Tuck jumps
* Rest briefly and repeat

-This routine is more demanding than the first one. So

perform it when you feel that you are on the next level or
when you perform the workout # 1 easily.
 POWER TRAINING WORKOUTS

WORKOUT #1
EXERCISE SETS REPS ABILITY EQUIPMENT

A1) Lateral burpees 3 10 Power Swiss ball / Box

A2) Clean & jerk 3 8 Power Barbell
A3) Jump squats 3 10 Power Barbell
* Rest briefly and repeat
B1) Lateral Jumps 2 12 Power Swiss Ball / Platform
B2) Plyometric push ups 2 10 Power Bodyweight
B3) Front squats 2 8 Strength Barbell
B4) Split pike jumps 2 12 Power Bodyweight
B5) Elevated feet push 2 12 Strength Bodyweight
ups
* Rest briefly and repeat 2 10 Strength Bodyweight
C1) Swiss ball pass 2 10 Strength Barbell
C2) Romanian deadlift

-The Power Training Workouts are very demanding and

require mental and physical toughness. When you feel you
are on the next level and want a tough challenge, then try
this workouts, they burn a tremendous amount of bodyfat
and build solid strength and power.