Training in sets of 3 reps 15, with 3 exercise in circuit. This is intended to support my running and not bulk, which can be done with less reps and more sets.
The idea to 1 set of 15 reps of 3 different exercise back to back and repeat 3 times. Then move onto next 3 exercise and so on.
1A. Lat Pulldown (Wide Grip).
- Take Pulldown lat bar, pull it down to the chest keeping back straight, and slowly return the bar up, keeping in control and elbow slightly bent,
1B. Cable Pulldown (Underhand grip)
With the same bar take under hand grip, pull it down to the chest and let it back up, make sure its in control and dont swing
1C. Ball roll in (Abs)
take the medicine ball, go over the ball in plank, with the leg roll the ball in pulling the knee towards the belly.
2A. standing dumbell row (10 each arm)
Taking a bench upright, make sure back is straight and row the dumbell towards the arm pit and pulling the elbow back,
2B. Face Pulls
Take a pulley and standing pull the pulley towards the nose the of the bridge, make sure elbows are wide and high working the upper traps and make sure the hips and back are still.
2C. Jacknife cruch
Crunch the legs up and hands to knee making a V shape, do one hand at a time for easiness or two legs at a time to increase difficulty.
3A. Standing cable row
using cable pulley at bottom pull it up into the rib cage , hold it for a couple of seconds and let it go back in control
3B. Alternate dumbell curls
Standing very tall, chest out, abs tight and shoulders back, hold the dumbells with fist facing front and alternate raise the dumbell, make sure not to swing the arm !
3C. rotational mountain climbers
get into plank position, get the left knee towards the right elbow and vice versa, lift the knee as far as possible towards the opposite elbow.
The idea to 1 set of 15 reps of 3 different exercise back to back and repeat 3 times. Then move onto next 3 exercise and so on.
1A. Lat Pulldown (Wide Grip).
- Take Pulldown lat bar, pull it down to the chest keeping back straight, and slowly return the bar up, keeping in control and elbow slightly bent,
1B. Cable Pulldown (Underhand grip)
With the same bar take under hand grip, pull it down to the chest and let it back up, make sure its in control and dont swing
1C. Ball roll in (Abs)
take the medicine ball, go over the ball in plank, with the leg roll the ball in pulling the knee towards the belly.
2A. standing dumbell row (10 each arm)
Taking a bench upright, make sure back is straight and row the dumbell towards the arm pit and pulling the elbow back,
2B. Face Pulls
Take a pulley and standing pull the pulley towards the nose the of the bridge, make sure elbows are wide and high working the upper traps and make sure the hips and back are still.
2C. Jacknife cruch
Crunch the legs up and hands to knee making a V shape, do one hand at a time for easiness or two legs at a time to increase difficulty.
3A. Standing cable row
using cable pulley at bottom pull it up into the rib cage , hold it for a couple of seconds and let it go back in control
3B. Alternate dumbell curls
Standing very tall, chest out, abs tight and shoulders back, hold the dumbells with fist facing front and alternate raise the dumbell, make sure not to swing the arm !
3C. rotational mountain climbers
get into plank position, get the left knee towards the right elbow and vice versa, lift the knee as far as possible towards the opposite elbow.
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