fitness

Heavy Weight Circuit Week

This weekly workout plan is based on my workouts since last Saturday. I’ve dubbed it Heavy Weight Week since I incorporated some heavy lifting and sprinkled in lots of high intensity cardio bursts. This plan begins with a couple days of full body sets, then allows the muscles to rest a bit with cardio-focused, non-weighted circuits.

 

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Workout Playlist: April

Day 1 Circuit – Full Body
warm up: 10 minutes stairs
Circuit 1
12.5lb lunges + bicep curl (15 each)
40lb bar deadlift/row (4/4 x 4)
25lb plate squats + front raise
Repeat 3x
Circuit 2
15 TRX plank in/outs
12.5lb plank twists (10 each)
Repeat 3x

Day 2 Circuit
warm up: 10 minutes stairs
12.5lb plank rows (15 each)
12.5lb bench press + chest fly (15 each)
40lb deadlift/row (4/4 x 4)
Repeat 3x
Row machine in/out planks (15)
Mountain Climbers (30)
Curtsey lunges + leg lift for 15, bicep hold for 15

Day 3 Cardio + Upper Body
2 mile run (with traffic stops)
15lb shoulder press (15)
triceps dips
mountain climbers (30) + bicycles (30) + side plank dip (30 each)
Repeat 3x
Repeat ab cycle: mountain climbers (30) + bicycles (30) + side plank dip (30 each)

Day 4
10 minutes stairs
12.5lb lunge + triceps extensions
plank twists (10 each)
25lb plate squats + front raise
15lb split leg lunge + bicep curl (15 each) (WOO. died)
30lb bar side step squats (3 squats in place, 3 steps x 3 each side)
30 mountain climbers
row machine in/outs (15) – I really need to man up and do more like 30 reps here
Sprint – 1 minute
Repeat 3x

Day 5 Cardio + Non-weighted circuit
Run (about 1.2 miles to the gym)
5 minutes stairs
5 minutes weird elliptical thing
20 push ups
30 side plank dips (each)
30 bicycles
30 scissor/flutter kicks (as in, not lazy small kicks, but not kicks so big there’s lots of rest – enough of a balance that abs are painfully engaged the entire time)
spider planks (15 each) These are a plank where you bring opposite knee into opposite elbow – I’m sure there’s a better name. I’m weird)
1-2 minutes high resistance really weird stair stepper thing to recover
Repeat 3x
Run 1.2(ish) miles back to car.

Day 6
1 mile run
12.5lb plank rows (15 each)
12.5lb bench press + chest fly (15 each)
40lb deadlift/row (4/4 x 4)
Repeat 3x
Row machine in/out planks (15)
Mountain Climbers (30)
15lb Curtsey lunges: 15 reps weights on shoulders/15 reps in bicep hold. (DYING)

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