Ok, I'm not going to make this my personal blog. Perhaps will check in once a month/couple of months, perhaps not. Today was upper body day. Everything mentioned is a free weight exercise. In circuits 1 and 2, the only rest is ~30 seconds inbetween sets of weighted dips. In Circuit 3, there's also ~30 seconds between each pass through the circuit The goal is for it to be a borderline cardio workout as well as strength.
Every set is to failure and the reps listed are the amount managed on the first set. Usually drops by a rep, sometimes two, on the third pass through a given circuit.
Warm up
One hand curls: 30lb dumbbells, 8 reps
One-hand rows: 50lb dumbbell, 6 reps
Slow lateral raises: 15lb dumbbells, 4 reps up from the sides, then change grip to holding in front of me and 4 more reps raising arms in front of me. Bar always parallel with ground.
10 dips
Weighted dips (dips belt+plates)*: 1 set of four reps at 135lb (I weigh ~195lb)
Circuit 1
Two-handed curls: 138.5lb 6 reps
One-hand rows: 82.5lb 5 reps
Lateral raises: 22.5lb 8 reps
Weighted dips: 175lb on the dip belt, 3 sets of 2 reps each.
Repeat 2x, with modification:
- after two-hand curls, one-hand 30lb curls to failure (~6 reps) w/ no rest between the two types.
- One-hand rows, main set immediately followed by one-hand rows at 50lbs to failure (~6 reps)
Circuit 2
Skullcrushers (2 hands): 132.5lb, 5 reps
Flys: 62.5lb/hand, 7 reps
Reverse flys: 20lb/hand, 6 reps immediately followed by 15lb 2 reps
Horizontal pull-ups: 5 reps
Weighted dips: 135lb on belt, 3 sets of 2 reps each
Horizontal pull-ups: 4 reps
Repeat 2x, with modification:
- Immediately after skullrushers, I don’t know how to describe it, but a one-hand similar motion w/ 20lb in hand to failure, except braced against the bench instead of lying on it (so weight is extended/raised behind me until parallel w/ ground). High reps.
Circuit 3
Two-hand shrugs warmup, 135lb 8 reps, brief rest, then:
Two-hand shrugs: 175lb 6 reps
Horizontal Pull-ups: 4 reps
Weighted dips: 135lb on belt, 2 sets of 2 reps each
Two-hand shrugs: 175lb 6 reps
Horizontal Pull-ups: 4 reps
Repeat 2x, with modification:
- On third repetition, shrugs drop to 155lb
Optional Circuit 4 (if a lot of time available):
Alternate unweighted dips and horizontal pull-ups until I cannot complete a full unweighted dips. Alternate between them with only 5 seconds rest.
*ie:
Robot Check
(It goes to the one I currently use))