Fat Loss Circuit Training Sample Program

BodypartExerciseSetsRepsNotes
BackBarbell Bent-Over Rows or Seated Cable Rows66-8Be sure to keep your lower back arched and tight when performing either of these exercises.
ChestFlat Barbell or Dumbell Bench Press66-8Don't bounce the bar off your chest as you lower it down. As well, don't bang the dumbells together at the top.
BicepsStanding Barbell Curls or Dumbell Curls46-8Squeeze your biceps hard at the top and don't swing the weight. Use a shoulder-width grip on the bar for best biceps contraction.
CalvesStanding Calf Raises or Seated Calf Raises410-12Perform this movement under control. Don't bounce out of the bottom and be sure to give your calves a good squeeze at the top.

Cardiovascular Training
ActivityComments
Fat Loss Circuit TrainingTake no rest as you move between 40 seconds of cardio work and your weight training sets. Have everything set up and ready to go with your exercises as much as possible. If you are in a crowded gym and must wait for equipment or are unable to pre-set, just do the best you can.

General Comments:

  • Choose a weight that allows you to hit the top of the listed rep range on the first set and keep to that weight. As you fatigue, your reps will drop.
  • When two exercises are listed here, select from one or the other and do all your sets with it.

Your Written Notes:

 
 
 
 
 
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