JT Home Fit circuit training program D

JT Home Fit circuit training program D

Posted by on Dec 5, 2016 in Circuits training | 0 comments

JT Home Fit circuit training program D is going to focus on chest, shoulders, triceps and abs.

Instructions

  • Stretch your muscles before starting.
  • During the circuit training program have water or amino acids with you.
  • No rest during stations or exercises, you can rest for three minutes after you finish all the stations.
  • The number of repetitions during each exercise should be between 10-50.
  • There are two parts for each circuit; you can repeat the first part just once or as more as you please, before going to the next one.
  • What I recommend at the beginning is to do it just once each part, then as you feel more comfortable and stronger, then you can repeat them for more times.
  • HAVE FUN!!

Circuit D

Part D.1

  • Chest pullover 20-25 reps
  • Vertical shoulders elevations  12-20 reps each side
  • Alternate tríceps with dumbbells 15-25 reps
  • Chest push-ups 25-50 reps
  • In and out abs 30 seconds
  • Boxing rope or cardio machine for 3 minutes

Part D.2

  • Triceps dips with disc 15-25 reps
  • Chest lateral extensión with dumbbells 12-20 reps
  • Shoulder saw with 12-20 reps
  • Decline chest pushup 25-50
  • Tríceps Alternate extensión of your forearms 12-20 reps
  • Hanging abs ladder 30 seconds
  • Boxing rope or cardio machine for 5 minutes

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