Written on July 3, 2016 while at the NPC Chicago “Wings of Strength” show:
I did a circuit before my cardio today, still at the hotel in their closet-sized gym. I designed this to be a peripheral training, alternating upper and lower body, which is super effective for getting the most from the body.
I went thru the whole thing one time for sets of 12-15 each OR you could repeat each A or B part 2-3x OR go thru the body parts each before moving on. This plan could be alternated A for Mon/Wed and B for Tues/Thurs. Lots of possibilities….Get creative!
I share this for many reasons:
-It gives ideas for those who are stuck or traveling and not sure what to do
-It helps to see what others do to work their plan while away or on limited time
-It shows what variety there is when training the body. Nothing fancy needed, just get the body parts under tension from ALL angles.
No excuses! This is FREE info for you to steal and use and will take 30-45 minutes of your day. Do it and move on to life!
Back: Narrow grip pull-down
Back: Bent over cable row
Ham: Machine curl
Shoulder: Cable 1-arm lateral raise
Shoulder: Rear delt bent cable row
Quad: Machine extension
Chest: Machine incline press
Legs/Glute: Cable Deadlift
Arms Superset: Cable bicep curl, cable tricep split rope press
Back: Straight-arm pull/downs
Back/Rear delt: Face pulls
Ham: Cable pull through
Shoulder: Seated machine press
Shoulder: Cable upright row
Quad: 1-leg lunge, body weight; close stance, forward lean to hit quads
Chest: 1-arm cable push press
Legs/Glute: Cable Deadlift, straight leg
Arms Superset: Biceps 1-arm cable concentration curl, Triceps overhead cable extension
Please consult your physician before attempting any physical exercise. Mindy Irish Fitness does not hold any liability for use of this training. Form is key. User assumes all responsibility.