Combined circuit training for men

Author: Timko Ilya - master of the whole project and fitness trainer.
2015-03-011

Target of the workouts: definition or weight loss

Objectives of the workouts:

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

Methods of execution: combined, in a circle

Duration: approximately 2 months.

Difficulty: (extreme)

The main difference between this plan and others is that it not only utilizes the circuit method but also incorporates a combined method. What does this mean? It means that you will perform one set of each exercise without resting in between. There are 5 exercises in each workout.

But that’s not all! After completing these 5 sets, you will do 5-7 minutes of cardio on a machine (it’s better to choose a treadmill or elliptical). Only then will you have a well-deserved rest of 4-5 minutes. By the way, there’s no need to run fast; the important thing is to maintain the required duration.

All these 5 sets plus the 5-7 minutes of cardio constitute 1 round. You should aim to complete a total of 4 such rounds. Thus, each workout will take approximately 60 minutes. Due to the combination of strength exercises and cardio machines, this plan is referred to as a combined workout.

Furthermore, in each training session, you will focus on only 1-2 muscle groups (abs not counted). This means your workouts will not only be high-intensity but will also provide maximal stress on the working muscles. And what more do you need for super definition!

Since the exercises are performed in a circle, it is essential to "reserve" the machines in advance or coordinate with those who may already be using them. However, in each round, you will be using only 1-2 machines. The rest of the exercises can be done with barbells and dumbbells, as it is usually easier to find free dumbbells than a free machine.

In this plan, the main focus is on maintaining the required number of repetitions. Thus, it is necessary to sacrifice weight if it means preserving the number of repetitions. In most cases, a decrease in weight is inevitable in the last round due to muscle fatigue. Initially, a short rest of 1 minute is acceptable before transitioning to the cardio machine, but ideally, there should be no rest at all.

If anyone wishes to follow this plan 3 or 5 times a week, simply alternate the workouts. The order of the workouts must not be altered. In other cases, training with this program twice a week is ineffective, while training more than 5 times a week is unrealistic.

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