Circuits

Circuit training is a classic metabolic strength training concept that involves multiple exercises, using various training equipment from free-weights to machines to body weight, performed back to back with little rest.

In addition to sequencing upper-body exercises with lower-body exercises in an alternating fashion, unilateral (single-sided) exercises are also used in this circuit training method in the following forms:

• Left–right circuit: As the name indicates, this circuit splits the body from left to right. It incorporates unilateral exercises, and it involves performing all reps of a given exercise on the left side of your body before switching sides and performing all reps on right side.
• Unilateral circuit: This circuit also incorporates unilateral exercises. However, unlike the left–right circuit, every exercise in the circuit is performed only on one side of the body. Then, all the reps are performed on the other side of the body. A rest break can be taken in the transition between sides.  

Dumbbell Bench Press 

 

Lie on a weight bench with your feet flat on the floor, pressing them firmly into the ground to keep you stable. Hold a pair of dumbbells in each hand above your shoulders with your arms straight (see figure a). Slowly lower the dumbbells outside your body until your elbows are at a 90-degree angle (see figure b). Press the dumbbells back up toward the sky above your shoulders. You may also perform this exercise on an incline bench that is angled approximately 45 degrees. 

Incline Dumbbell Bench Press 

 Lie on a weight bench that’s angled approximately 45 degrees with your feet flat on the floor, pressing them firmly into the ground to keep you stable. Hold a pair of dumbbells above your head outside your shoulders (see figure a). Slowly lower the dumbbells outside your body until your elbows are at a 90-degree angle (see figure b). Reverse the motion and press the dumbbells back upward.

Barbell Bench Press 

Lie on a weight bench with your feet flat on the floor, pressing them firmly into the ground to keep you stable. Unrack an Olympic-style barbell using a grip that places your hands outside your shoulders (see figure a). Slowly lower the bar to your chest, keeping your elbows at a 45-degree angle relative to your torso (see figure b). Press the bar up to the sky above your chest.

As with dumbbells, you can also perform an incline bench press from a weight-bench that’s angled at roughly 45-degrees.

One-Arm Overhead Dumbbell Press 

Stand tall with your feet roughly shoulder-width apart while holding a dumbbell at shoulder level (see figure a). Press the dumbbell toward the sky, keeping your torso as stable as possible (see figure b). Slowly lower the dumbbell back to your shoulder. 

Clearly, circuit training is an extremely versatile and useful metabolic weight training method. As shown in this chapter, you have not only a wide variety of exercises you can use as part of a circuit, but also various ways you can structure your big circuits.

Thanks to : Coach Nick Tumminello

 

 

 

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