Blog Entry
The best plan sometimes turns foul. Yesterday, my wife had to take her car to the shop for repairs and on the way home last evening, I lost a brake hose and had to limp to a different shop to have my truck fixed. That left us with one car, so I had to skip the gym this morning and drive my wife to work and then head to the office myself.
I will consider this my light day and will workout four days in a row, including Saturday to make up the lost training session.
Here is the circuit training I am doing as I prepare for my next contest in under two weeks.
The PHA workout
This training plan was provided to me by my conditioning coach, Sean “Sully” Sullivan of Cape Cod, Massachusetts.
CIRCUIT A
A1. Bench press 8 reps
A2. Hack Squat 20 reps
A3. Cable Row 12 reps
A4. Leg Curl 10 reps
A5. Knee raise 25 reps
No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.
CIRCUIT B
B1. Push press 10 reps
B2. Lunge 15 reps
B3. Close grip chin 6 reps
B4. Dead lift 20 reps
B5. Incline sit up 25 reps
No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.
CIRCUIT C
C1. Dumbbell curl 8 reps
C2. Calve raise 20 reps
C3. Triceps extension 12 reps
C4. Crunch on exercise ball 25 reps
C5. Upright row 15 reps
No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.
CIRCUIT D
D1. Bent over row 10 reps
D2. Hyperextension 15 reps
D3. Dips 6 reps
D4. Smith Squat 20 reps
D5. Abs roller 25 reps
No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.
Change movements if you need to or want to, and add one cycle each workout until you are at five each. You can do this circuit training up to four-times a week.
