shilbron 
"My goal is to reduce bodyfat, but mainly build more lean muscle and gain strength!!"
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2 day Split Circuit (Arms & back / Legs & Core)
Circuit 1:
Warm up- 10 Mins treadmill
Press-up off swiss ball/leg roll in - x 12
One arm (shoulder high) cable rows - x 12 each arm
Pull ups - x 10
Shoulder press ups with weighted bar - x 12
Open fly on swill ball - x 12 (side & overhead)
Repeat 4 times with 60 seconds rest in between circuits
Finish off with 5 minunte skipping
Circuit 2:
Warm up- 5 Mins treadmill / 12 legs dips (each side)
Forward & reverse stepping lunges with weight bar - x 12 each leg
Straight Squats with weight bar - x 12
Cable wood chop - 12 each side
Leg roll ins with Swiss ball
Half circle sit up/side crunches - 6 each side & 6 straight.
Repeat 4 times with 60 seconds rest in between circuits
Legs extension (core & balancing) |
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