Circuit workouts for men for muscle gain and definition

Author: Timko Ilya - master of the whole project and fitness trainer.
2015-02-23

Target of the workouts: mass gain or definition

Objectives of the workouts:

1. Fat burning
2. Detailed muscle toning
3. Development of strength endurance

Methods of execution: in a circle

Duration: approximately 2 months.

Difficulty: (extreme)

The plan is simply unrealistically challenging. In each workout, you will be targeting only 1-2 muscle groups. But you will do this using the circuit method. This means you will perform one set of each exercise without rest, essentially going through all the exercises in a circle. After that, you take a 4-5 minute break, and then start a new round.

Start with 4 rounds, but ideally, there should be 5. Each workout is designed to last approximately 50 minutes. As you can see, the workouts will be short but VERY tough and intense.

The focus of this program, in my opinion, lies somewhere between muscle gain and definition. The clear division by muscle groups will definitely contribute to their growth, while the circuit method of performing the workouts stimulates fat burning. Therefore, whether you will be cutting or increasing your body weight always depends on your nutrition.

If someone feels that 2 exercises for the abs are not enough, you can include ab exercises in the second and fourth workouts. However, I believe this is not necessary.

Next to each exercise, the number of repetitions is indicated. You are allowed to reduce the weights in the last rounds due to fatigue. The main thing is that the number of repetitions does not fall below 8-10. In this program, it's not the weight that matters, but rather the intensity and volume of work.

The order of the workouts is important. But you can try switching them around. The main thing is to ensure that your "chest-back" workout does not come immediately after your "biceps-triceps" workout.

I suspect that at first, your muscles will be sore quite dramatically. Therefore, after each workout, it is essential to do some good stretching for the muscles worked. If anyone wants to add cardio, you can do it at the end of the workout for 15-20 minutes, if you have the energy left.

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