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Circuit Workout Example

Perform the following exercises in a circuit. Dead lift, bench, squat, etc... do the circuit 3 times(3 sets). little to no rest between exercises, 3 minute rest between sets.

Weight Selection: Select your week-to-week weights based on the recommended percentage of your 10 rep max: Week 1, 30%; weeks 2-3, 40%;; Week 4, 50%; Weeks 5-6, 60%;. For example, if your 10rm on the bench is 315 pounds, in week 1, multiply 315 by .30 (315 x’s .30 = 95 pounds), giving you 3 sets of 20 reps with 95 pounds.

Barbell Routine

Exercise

Sets

Reps   

Deadlift

3

20

Bench Press

3

20

Squat

3

20

Bent-Over Row

3

20

Overhead Press

3

20

Romanian Deadlift

3

20

Upright Row

3

20

Incline-Bench Press

3

20

Lunge (I don’t use weight for this) or Jumpies

3

20

Bodyweight Dip or Burpees

3

20

Dumbbell Routine

Exercise

Sets

Reps

Deadlift

3

20

Incline Dumbbell Press

3

20

Step-up

3

20

One-Arm Dumbbell Row

3

20

Dumbbell Lunge or Jumpies

3

20

Romanian Deadlift

3

20

Overhead Dumbbell Press

3

20

Lateral Raises

3

20

Bench press

3

20

Bench Dip or Burpees

3

20

Dumbbell Squat

3

20


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