Saturday, 14 April 2012
Mike's 300 Workout x 4
Rather than worrying about cardio, I have incorporated full body circuit sessions. I do supersets and keep rest periods to 20-30 seconds between sets. My heart rate gets higher than it does when I do cardio.
I have been doing a 1000 rep circuit, but today I added two more exercises to make it 1200 reps. I chose 12 exercises and did 7 sets of 15 reps of each (it actually works out to 1260 reps). Every muscle group got a smashing at least once!
I used 4 groups of triplesets making it 12 exercises.
Tripleset #1 (7x15 of each)
Barbell Back Squat - Close Grip Pushups - Hanging Leg Raise
Tripleset #2 (7x15 of each)
Barbell Incline Bench Press - Standing Calf Raises - Standing DB Bicep Curl
Tripleset #3 (7x15 of each)
Straight Leg Deadlift - Overhead Tricep Extension - Box Jumps
Tripleset #4 (7x15 of each)
Bent Over Rows - Weighted Back Extension - Standing DB Shoulder Press
Rest 20-30 seconds between supersets.
Use rest/pause breaks to finish sets to 15 reps.
Get ready to work hard. This is tough. I almost had a spew on 3 occasions.
This workout took me just over 90 minutes in total.