Live Lean Workout Tracker Page 11
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AFTERBURN
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AFTERBURN
Strength Training Circuit Workout # 3
Note: This is strictly a strength building workout. This weight should be high meaning the reps per set
are low. What you see in the “Reps” column is the TOTAL NUMBER OF REPS for the entire circuit.
Select a weight that you can lift with proper form but is heavy enough so you can’t lift anymore than
8 reps. The rep range for each set should be between 5-‐‑ 8 reps. Complete as many sets as it takes to
finish all the reps indicated in the “Reps” column. IN THIS CASE THIS “REPS COLUMN” DOES NOT
INDICATE THE NUMBER OF REPS PER SET. It’s total reps for the entire circuit. It may take you 4
sets, 5 sets, 6 sets, etc to complete all indicated reps for each exercise.
Keep rest periods short. 20 sec rest or less between exercises & 60 sec or less between each circuit.
Circuit'A:
Reps
Set'#1
Set'#2
Set'#3
25
A1.$ Barbell$Push$Press
30
A2. Bentover$Barbell$Row
30
A3. Barbell$Back$Squat
25
A4. High$Incline$Dumbbell$Bench$Press
Ignite'it'Up:
Jumping(Jacks
2(mins
Circuit'B:
Reps
Set'#1
Set'#2
Set'#3
30
B1. Dumbbell*Bulgarian*Split*Squat
35
B2. Chin*Ups
30
B3. Alternating*Overhead*Shoulder*Press
25
B4. Alternating*Dumbbell*Flat*Bench*Chest*Press
Tabata Workout Finisher
Work
Rest
Set #1
Set #2
D1. Squat & Medicine Ball Toss Up
20 sec
10 sec
D2. Sliding Medicine Ball Pushup
20 sec
10 sec
D3. Side To Side Medicine Ball Pushup
20 sec
10 sec
D4. Medicine Ball Wood Chops
20 sec
10 sec
NOTE: Complete D1 x 20 sec. Rest 10 sec. Complete D2, D3, D4 same way. Rest 10 sec. Repeat.
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