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 or DB/BB row
-Hamstring: Machine curl or Lying DB curl
-Shoulder: Cable or DB 1-arm lateral raise
-Shoulder: Rear delt bent cable or DB row
-Quad: Machine extension or Goblet sissy squat
-Chest: Machine or DB incline press
-Legs/Glute: Cable or DB 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 or DB overhead press
-Shoulder: Cable or DB upright row
-Quad: 1-leg lunge, body weight; close stance, forward lean to hit quads
-Chest: 1-arm cable push press or flat-bench DB press
-Legs/Glute: Cable or DB 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.