An example of a general fitness circuit is as follows: Push Ups Step up with bicep
curl Upright row Crunches Mountain climbers Bent over row Overhead tricep extension Squats
Not exact matches
Leg Extension 2 x 10 - 15 Straight leg deadlift 2 x 10 - 15
Upright row (hands shoulder width apart) 2 x 10 - 15 Scott biceps
curl 2 x 10 - 15 French bench press on a flat bench 2 x 10 - 15 Cable
row 2 x 10 - 15 Dumbbell bench press 2 x 10 - 15
Day 3 Shoulder press — 2 sets Hammer shoulder press — 2 sets
Upright row — 2 sets Hammer
curl — 2 sets Barbell
curl — 2 sets Preacher
curl — 2 sets Cable pushdown — 2 sets Skull crusher — 2 sets Dumbbell overhead extension — 2 sets
Shoulder Press
Upright Row Side to Front Raise (light weight: 3 sets: 15 reps) Hammer
Curl Skull Crushers Overhead Tricep Extensions Biceps
Curl
Legs: Squats, Stiff - Legged Barbell Deadlift Chest: Barbell Press (rotate between different bench angles), B / B Bench - press (Medium Grip) Back: Barbell
Rows, Pull - ups, Bent - over B / B
Rows Shoulders: Military Press,
Upright Barbell
Rows Triceps: Close - Grip Bench - press, Bench Dips Biceps: Barbell
Curls Calves: Standing Calf Raises, Seated Calf Raises Standing Calf Raises 4.
Lift A was
Upright Rows, which I haven't done in years, but have added in a bit recently using only the EZ
Curl Bar.
I'm doing squats, ez bar
curls, dumbbell bench and bent
rows one day... and deadlifts, seated press and shoulder - width
upright rows only to bottom rib on the next day.
With five stations and manual weight stacks for resistance, this sleek home gym is apt for basic moves like
upright rows, bent
rows, seated
rows, bench presses, leg extensions standing
curls, leg
curls, military presses, etc..
Those often referred to as pulling exercises are
curls,
upright rows, chins, bent - over
rows and hamstring
curls etc..
Day 2 - Shoulders, Legs, and Abs Military Press Barbell
Upright Rows Bent Over Lateral Raises On Incline Bench Squats Lunges (press with toes) Leg Extensions Stiff Legged Deadlifts Leg
Curls Calf Raises Sit Ups (Go up to a 30 degree angle only) Leg Raises Swiss Ball Crunch Knee Ins
75 Degree Incline DB Bench Press DB Bench Press One Arm
Rows DB Pullovers Bent Over Lateral Raises DB
Upright Rows Dumbbell
Curls Overhead Triceps Extensions Leg Extensions DB Squats DB Lunges (Press with heels) Lying Leg
Curls Calf Raises
FIRST incline press using thick bar 1 x 8 - 10 incline dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10 dumbbell bench press 1 x 8 - 10 flat bench dumbbell flye 1 x 15 - 20 dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one dumbbell pullover drop set of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell
upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2] dumbbell
upright row 1 x 8 - 10 dumbbell (two - arm) press drop set 3 x 8 incline one - arm dumbbell lateral 1 x 8 bent - over dumbbell lateral drop set 3 x 8 dumbbell (two - arm)
row on high bench 1 x 8 - 10 seated bent - arm bent - over dumbbell lateral 1 x 15 - 20 dumbbell (two - arm)
row on high bench 1 x 8 - 10 one - arm dumbbell
row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing dumbbell
curl w arm - blaster 1 x 8 - 10 spider
curl with E-Z
curl bar 1 x 15 - 20 cable
curl with straight bar 1 x 8 - 10 incline (two - arm)
curl drop set 3 x 8 incline (two - arm) hammer
curl drop set 3 x 8 rotator cuff with ShoulderHorn and dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg
curl 1 x 15 - 20 leg press on angled leg press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg press calf raise 1 x 20 leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines:
Unfortunately, after a few months of Barbell
Curls and
Upright Rows, my joints were already beat up.