My Work Outs

Do to an overwhelming demand I am going to start adding my workout.
Thanks for the Push Toby!!!

I am always changing them up due to I hate being board and I seem to get better results that way.

Current Work out!

My current work out is a circuit training work out.

There are many benefits to circuit training. 

I do an every other day 1/2 body work out. On off Circuit days

I do Cardio. 

Circuit DAY 1.

Consists of 3 circuits each circuit being repeated once.

Total 6 Circuits 12 - 15 reps per set

1. Chest : example Bench press, Chest Flies, Incline / decline bench ect.
2. Ham strings / back of leg : Leg curls, straight  leg dead lifts ect.
3. Biceps  : Curls, Hammer Curls, etc. 
4. Rear Shoulder (use lateral or pull exercises) : Lateral raises, upright rows, Internal / external rotations  

I choose one exercise per muscle and
do that for circuits 1 & 2.

Then I pick another exercise for each muscle and 

do that for circuit 3 & 4

Then another exercise for each muscle and do that

for circuit 5 & 6

Circuit DAY 2.

Consists of 3 circuits each circuit being repeated once.

Total 6 Circuits 12 - 15 reps per set

1. Back : Rows, Pull downs / Pull ups ect.
2. Quadriceps (front of leg) : squats, leg press, leg extensions etc.
3. Triceps : cable push downs, Kick backs, Dips, etc.
4. front Shoulder : Shoulder Press, 

I choose one exercise per muscle and
do that for circuits 1 & 2.

Then I pick another exercise for each muscle and 

do that for circuit 3 & 4

Then another exercise for each muscle and do that

for circuit 5 & 6

Cardio Day's

Consists of two different work outs.

I really like to do something I call peak 8.

This is a Cardio work out that is done in 20 min

And it is a killer.

Peak 8

Peak 8 is real simple.

You start out with a 2-3 min warm up on any cardio.

Then you go as fast and as hard as you can go for 30 sec.

at the end of 30 sec. you start 90 sec. of active rest.

So you just keep doing your cardio of choice 

but at a more normal pace for 90 sec.

Then you do another 30 sec burst
as fast and as hard as you can.
Then another 90 sec. active rest.
You do this for ---------
you guessed it a total of 8 30 sec. bursts.
This is a very hard thing to do so start slow.
do a peak 3 with 20 sec. burst and just build up tell you
get to 8 30 sec. hart racing, blood pumping, HGH producing
times.