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WITH MELIH F. COLOGLU

SEPTEMBER 2017

 

3/4 TIMES PER WEEK - FULL BODY CIRCUIT

...BY MELIH F. COLOGLU

A STRONG FOUNDATION FOR THE 2018 SEASON IS BUILT DURING THE MONTHS OF FALL.  WE ARE GOING TO BE TRAINING HARDER, STRONGER AND MORE FOCUSED ON THE WAY TO OUR GOALS FOR THE NEW SEASON!!! THAT BEING SAID, WE HAVE AN AMAZING FULL BODY CIRCUIT TRAINING SYSTEM.

 

WEEKS 2 & 4 CONSISTS OF COMPLETING A SET OF 15 REPS USING YOUR (25 RM FOR RESISTANCE) FOLLOWED BY A 30 SECOND REST AND ANOTHER 15 REPETITIONS WITH THE SAME WEIGHT. AS SOON AS THE 2ND SET OF 15 REPETITIONS ARE COMPLETED, WE WILL PERFORM A SET OF 20 FLUTTER KICKS AS SEEN ON THE VIDEO DEMO.

 

FOR EXAMPLE:   SEATED SHOULDER PRESS MACHINE (25 RM)

*****AS SHOWN ON THE VIDEO DEMO 
 

SET 1: 15 REPS - 20 SECONDS REST - 15 MORE REPS - NO REST - 20 FLUTTER KICKS

 

*****75 SECONDS BREAK AND MOVE ONTO THE NEXT EXERCISE OR THE OTHER SIDE..

 

SETS: AS SHOWN ABOVE 

REPS: AS SHOWN ABOVE 

REST: AS SHOWN ABOVE

NUMBER OF CIRCUITS: 1

SEPTEMBER (GYM) EXERCISES - IN THIS ORDER 

DB FLAT BENCH FLY
STRAIGHT ARM PULLDOWNS
EZ CURL BAR STANDING CURLS
ROPE TRICEPS PRESSDOWNS
DUMBBELL SIDE RAISES
BARBELL SQUATS
STIFF LEGGED DEADLIFTS
STANDING CALF RAISE MACHINE
DUMBBELL SHRUGS
SWISS BALL CRUNCHES
FLOOR SIDE PLANKS

THE CIRCUIT:

BARBELL INCLINE BENCH PRESS

CLOSE GRIP SEATED ROWS

PREACHER CURL MACHINE

ROPE TRICEPS PRESS DOWNS

SEATED SHOULDER PRESS MACHINE (AS SHOWN ON THE VIDEO DEMO)

LEG PRESS MACHINE

SEATED LEG CURLS

STANDING CALF RAISE MACHINE

BARBELL SHRUGS (MALES ONLY)

FLOOR HIP RAISES (FEMALES ONLY)

KNEELING ROPE CRUNCHES

DUMBBELL SIDE BENDS 

SEPTEMBER (IN-HOME) EXERCISES - IN THIS ORDER

REQUIRED EQUIPMENT: RB=RESISTANCE BANDS & DUMBBELLS

RB STANDING CHEST PRESS
RB STRAIGHT ARM PULLDOWNS
RB HAMMER CURLS
RB TRICEPS OVERHEAD EXTENSIONS
RB SIDE RAISES
DB STIFF LEGGED DEADLIFTS
DB STANDING CALF RAISES
DUMBBELL SHRUGS
FLOOR JACKKNIVES
FLOOR SIDE PLANKS

 


THE CIRCUIT:

PUSH UPS

SINGLE ARM DUMBBELL BENT OVER ROWS

RB BICEP CURLS

FLAT BENCH DIPS

DUMBBELL MILITARY PRESS

DUMBBELL FRONT SQUATS

DUMBBELL STIFF LEGGED DEADLIFTS

STANDING CALF RAISES

DUMBBELL SHRUGS (MALES ONLY)

FLOOR HIP RAISES (FEMALES ONLY)

FLAT BENCH KNEE RAISES

DUMBBELL SIDE BENDS

 

LETS MAKE IT AMAZING!!!!! 

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