Quick effective upper body circuit workout that is done for you. This workout can be performed at the gym or the comfort of your own home, all you need are a pair of dumbbells and a multi-angle bench. This circuit style workout consists of Tri-sets, which means you move from one exercise to the next, 3 exercises in a circuit with minimal or little rest. Tri-set training is an excellent way to add lean muscle mass to your frame and get more done in less time. Choose a weight you are comfortable with for each exercise. Remember to always start off light and you can adjust from there. This is an ideal workout for someone who is pressed for time, want to get in a great workout in minimal time that delivers results.
The focus of this 30 minute workout is to target your chest, shoulders and abdominal, this is one day of my four day a week training program. Perform each circuit for 3 sets by the third set you should reach near muscular failure. If you do not reach near failure your weights are not heavy enough.
Day One: Chest, Shoulders, Abs
(Circuit #1)
Flat bench dumbbell chest press 3 sets x 12-15 repetitions
Dumbbell military press 3 sets x 10-12 repetitions
Reverse crunches 3 sets x 20-30 repetitions
(Circuit #2)
Incline dumbbell chest press 3 sets x 12-15 repetitions
Dumbbell side lateral raises 3 sets x 10-12 repetitions
Decline crunches or regular flat bench crunches 3 sets x 20-30 repetitions
(Circuit #3)
Dumbbell flies 3 sets x 15 repetitions
Dumbbell front shoulder raises 3 sets x 12 repetitions
Dumbbell shrugs or oblique crunches 3 sets x 20 repetitions
In a typical Tri-set circuit workout you will train three to four body parts each workout. Don't over think this process. "There are no rules to your workout." Your possibilities are endless you can group any body parts you want as long as you target other muscles during your next session. Throw all of your traditional ideas of weight training out the door. Instead of having a strict workout plan that does not allow for change, have a workout plan that is an outline of body parts you want to work and design it as you go. You can group your body parts like so, (back, abs, biceps), (shoulders, chest, legs), (triceps, abs, legs). The key to Tri-set circuit training is to keep moving. If one of your pieces of equipment is occupied, just do another exercise for the same body part. For example if you were doing a triceps pushdown and that is occupied, you could do triceps kickback or bench dips, and come back to the pushdown later.
Visit http://www.fitproworkouts.com for the entire workout and follow along video.
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