Old Navy’s Quest

Lactate-inducing lifting

The objective of a lactate-inducing session is to stimulate growth hormone release (as well as burn a lot of calories for fuel) via a whole-body lactate production. The more the numbers of muscles are involved in the process, the more effective the session will be. So in that regard, here are the guidelines:

1. Work the whole body

2. Minimize rest-intervals (or maximize the work-to-rest ratio)

3. Use sets lasting 50-70 seconds (12-20 reps)

4. Alternate exercises for muscle groups that are far away from each other and “unrelated”

CIRCUIT A: (12-15 reps per set)

A1. Bench Press - 15 x 150
A2. Hack Squat - 15 x 235
A3. Cable Row - 15 x 125
A4. Leg Curl - 15 x 125
A5. Knee Raise  15 x each knee

No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.

CIRCUIT B (15-20 reps per set)

B1. Push press - 20 x 125 pounds
B2. Lunge 20 x 130
B3. Close grip chin 20 (some rest to get them all done)
B4. Dead Lift 20 x 140
B5. Incline Sit Up - 20

No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.

CIRCUIT C — (15-20 reps per set)

C1. Dumbbell Curl - 20 x 25
C2. Calve raise - 25 x 300
C3. Triceps Extension 20 x 50
C4. Crunch on Exercise Ball  20
C5. Upright Row 20 x 100

No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.