Fitness Center Circuit Workout

Weight Machine <strong>Circuit</strong> Gym<br />

<strong>Workout</strong><br />

Upper Body<br />

1. Chest Press<br />

2. Seated Row<br />

3. Overhead Press<br />

4. Lat Pull Down<br />

5. Bicep Curl<br />

6. Triceps Extension<br />

Lower Body<br />

7. Leg Extension<br />

8. Leg Curl<br />

9. Inside Thigh (Adduction Machine)<br />

10. Outside Thigh (Abduction Machine)<br />

11. Leg Press<br />

12. Calf Raise

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Break the upper and lower body circuits into two different<br />

workouts done on two different days. It works really well<br />

to train the upper body while the lower body is still sore,<br />

and vice versa.<br />

Example <strong>Workout</strong> Program:<br />

Monday: Lower Body <strong>Circuit</strong><br />

Tuesday: Upper Body <strong>Circuit</strong><br />

Wednesday: Rest or Cardio &<br />

Core Exercises<br />

Thursday: Lower Body<br />

Friday: Upper Body<br />

Saturday: Optional Cardio<br />

Sunday: Rest

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Reps, sets, & how to do a<br />

weight machine circuit<br />

The exact number of reps and sets that you do of<br />

each exercise depends on whether you are trying to<br />

build mass and gain strength, or tone your body.<br />

Number of reps & sets for toning<br />

If toning up is what you’re after, do 3-4 sets of<br />

between 12 and 18 repetitions (you can even go<br />

higher if you like). Whatever the number of<br />

repetitions you complete, choose a weight that<br />

makes it difficult for you to complete the last 2-3<br />

repetitions. Proper form in executing any exercise<br />

should be a priority.<br />

Number of reps & sets for strength<br />

For strength, complete three sets of 6-10 reps. As is<br />

true with toning, the last few reps when training for<br />

this goal should feel very challenging. If you are<br />

pursuing mass or increased strength, give perfect<br />

form precedence; never sacrifice precision for a<br />

higher lift weight.

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Cardio and your weight machine workouts<br />

You should ideally begin every single workout with<br />

a bit of cardio in order to warm up your muscles.<br />

10-15 Minutes is sufficient for prepping your<br />

muscles for more demanding physical activity (like<br />

the circuit training workouts above).<br />

On the days where you only do cardio workouts,<br />

aim for between 30 and 60 minutes of at least a<br />

5/10 perceived exertion level. Always make sure to<br />

stretch your muscles when you finish workouts,<br />

especially when doing a strength training routine;<br />

the damage caused by the ripping of the muscle<br />

fibers can cause them to bind and tighten up.