Set up the stations before you workout, this takes on average 6 minutes. During this time I completed my warm up with simple jog on the spot and jumping jacks in between setting the stations up.
You choose your own system for the circuit.
|Chest Press Decline||Barbell||60kg||10||3|
|Floor throws||Slam Ball||3kg||10||3|
|Seated Rows / Pulldowns||Tricep Rope / Cable Machine||30kg||10||3|
|Press Up||Parallette Dip Bars||Bodyweight||10||3|
|Straight Arm Raises||Barbell||15kg||10||3|
These are the rounds I recorded, first and second.
Chest Press Decline, Floor throws, Straight Arm Raises, Squat, Press Up, pulldowns - time 11.14
Chest Press Decline, pulldowns, Press Up, Straight Arm Raises , Floor throws , Squat,, - time 8.50
Equipment needed for this workout you need
- Bench Press
- Cable machine
- Barbell 20kg
- Barbell 15kg
- Tricep rope
- Weighted plates x 20 kg x 2
- Slam ball
- Parallette Dip Bars
- Kettlebell 12kg
Fitness health code of practice before training please read; https://fitnesshealth.co/pages/code-of-practice-for-fitness-routines