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Circuit Workout for all over body, combine large and small muscle, by adjusting the motion of push and pull exercises. This exercise will reduce body fat levels, while increasing muscle mass. so do not be surprised if your weight does not go down rapidly, because the fat is replaced by muscle mass. You will see results within a period of 3 months, You will see your body begin to form by muscles. so don't give up at the beginning, because there are great results waiting. you can use downstairs rep method, by applying the principle of progressive overload. the exercise schedule has also been adjusted to the time for the muscles to rest, so that muscle growth is more effective. all pain, all gain
Indoor Cycling
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1x0 reps |
rest: 20s
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Cable Rear Pulldown (Wide Grip)
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5x12 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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5x12 reps |
rest: 60s
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Machine Reverse Lat Pulldown (Close Grip)
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5x12 reps |
rest: 60s
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Cable Elevated Row
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5x12 reps |
rest: 60s
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Cable V Bar Pulldown
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5x12 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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5x12 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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5x12 reps |
rest: 60s
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Cable Bicep Curl (Close Grip)
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5x12 reps |
rest: 60s
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Cable Reverse Curl
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5x12 reps |
rest: 60s
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Back Hyperextension
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5x12 reps |
rest: 30s
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Sit-Up
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5x12 reps |
rest: 30s
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Indoor Cycling
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1x0 reps |
rest: 20s
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Dumbbell Shoulder Press
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5x12 reps |
rest: 60s
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Dumbbell Alternating Deltoid Raise
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5x12 reps |
rest: 60s
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Cable Front Raise
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5x12 reps |
rest: 60s
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Smith Machine Shoulder Press
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5x12 reps |
rest: 60s
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Smith Machine Shrug
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5x12 reps |
rest: 60s
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Smith Machine Single-Leg Calf Raise
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5x12 reps |
rest: 60s
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Barbell Upright Row
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10x12 reps |
rest: 60s
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Machine Leg Extension
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5x12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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5x12 reps |
rest: 60s
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Machine Leg Press
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5x12 reps |
rest: 60s
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Sit-Up
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5x12 reps |
rest: 30s
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Indoor Cycling
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1x0 reps |
rest: 20s
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Barbell Bench Press
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5x12 reps |
rest: 60s
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Barbell Incline Bench Press
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5x12 reps |
rest: 60s
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Barbell Decline Bench Press
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5x12 reps |
rest: 60s
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Machine Fly
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5x12 reps |
rest: 60s
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Dumbbell Pullover
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5x12 reps |
rest: 60s
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Dumbbell One-Arm Tricep Extension
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5x12 reps |
rest: 60s
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EZ Bar French Press
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5x12 reps |
rest: 60s
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Cable Shoulder Extension
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5x12 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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5x12 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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5x12 reps |
rest: 60s
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Sit-Up
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5x12 reps |
rest: 30s
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Indoor Cycling
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1x0 reps |
rest: 20s
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Cable Rear Pulldown (Wide Grip)
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5x12 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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5x12 reps |
rest: 60s
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Machine Reverse Lat Pulldown (Close Grip)
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5x12 reps |
rest: 60s
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Cable Elevated Row
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5x12 reps |
rest: 60s
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Cable V Bar Pulldown
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5x12 reps |
rest: 60s
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Dumbbell Alternating Hammer Curl
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5x12 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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5x12 reps |
rest: 60s
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Cable Bicep Curl (Close Grip)
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5x12 reps |
rest: 60s
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Cable Reverse Curl
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5x12 reps |
rest: 60s
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Back Hyperextension
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5x12 reps |
rest: 30s
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Sit-Up
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5x12 reps |
rest: 30s
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Indoor Cycling
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1x0 reps |
rest: 20s
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Dumbbell Shoulder Press
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5x12 reps |
rest: 60s
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Dumbbell Alternating Deltoid Raise
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5x12 reps |
rest: 60s
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Cable Front Raise
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5x12 reps |
rest: 60s
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Smith Machine Shoulder Press
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5x12 reps |
rest: 60s
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Smith Machine Shrug
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5x12 reps |
rest: 60s
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Smith Machine Single-Leg Calf Raise
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10x12 reps |
rest: 60s
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Barbell Upright Row
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5x12 reps |
rest: 60s
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Machine Leg Curl (Prone)
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5x12 reps |
rest: 60s
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Machine Leg Extension
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5x12 reps |
rest: 60s
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Machine Leg Press
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5x12 reps |
rest: 60s
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Sit-Up
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5x12 reps |
rest: 30s
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Indoor Cycling
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1x0 reps |
rest: 20s
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Barbell Bench Press
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5x12 reps |
rest: 60s
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Barbell Incline Bench Press
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5x12 reps |
rest: 60s
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Barbell Decline Bench Press
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5x12 reps |
rest: 60s
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Machine Fly
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5x12 reps |
rest: 60s
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Dumbbell Pullover
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5x12 reps |
rest: 60s
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Dumbbell One-Arm Tricep Extension
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5x12 reps |
rest: 60s
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EZ Bar French Press
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5x12 reps |
rest: 60s
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Cable Shoulder Extension
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5x12 reps |
rest: 60s
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Cable One-Arm Tricep Pushdown (Reverse Grip)
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5x12 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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5x12 reps |
rest: 60s
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Sit-Up
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5x12 reps |
rest: 30s
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