EXTREME INTENSITY CIRCUIT TRAINING

Plan Details

The EXTREME INTENSITY CIRCUIT TRAINING routine by R4F is a 7 day workout plan. It is a advanced level plan to achieve cutting fitness goals.

Plan Description

If you wonder where are limits of your physical and psychical endurance -you may check yourself in l... Read More

If you wonder where are limits of your physical and psychical endurance -you may check yourself in less than 40 minutes. It's extreme workout, which engages fullbody muscles and causes streams of sweat. A proper weights' selection is the key to get the right results. It's torment so if you are not enough trained and expierienced do not try it. HOW TO CHOOSE WEIGHT? 1. THRUSTERS – 60-80% of max. e.g. 1 RM= 110 kg ===>0,6*110 = 66 kg. M 2. PULL UPS – 45-60% max. e.g. 1 RM=55 kg ===> 0,45*50 = 24.75 ( 25 kg). 3. DIPS– the same weight as pull ups. 4. BUPREES – without load. 5. POWER CLEAN - 50-60% of max. 6. DEADLIFT = POWER CLEAN (or if you are hardcore 50% of 1 RM DL) 7. RENEGADE ROWS - choose as much as you can. All exercises of each circuit should be performed in 6 supersets with 1 min rest breaks. Last cardio exercise is to cool down your body and extend fat burning effect. ENJOY *** Workout created by _knife_ /http://www.sfd.pl/EXTREME_INTENSITY_CIRCUIT_TRAINING__jazda_na_maxa%2E-t876566.html translated and adopted by R4F ***