Oh and Lactate-inducing workout 1 & 2 are same workout:
CIRCUIT A (12-15 reps per set)
A1 Horizontal pushing exercise
A2 Quads-dominant exercise
A3 Horizontal pulling exercise
A4 Hamstrings-dominant exercise
A5 Abdominal exercise
No rest between exercises within the circuit
Perform the circuit three times
CIRCUIT B (15-20 reps per set)
B1 Vertical pushing exercise
B2 Quads-dominant exercise
B3 Vertical pulling exercise
B4 Hamstrings-dominant exercise
B5 Abdominal exercise
No rest between exercises within the circuit
Perform the circuit three times
CIRCUIT C - OPTIONAL (15-20 reps per set)
C1 Biceps exercise
C2 Calves exercise
C3 Triceps exercise
C4 Abdominal exercise
C5 Shoulder isolation exercise
No rest between exercises within the circuit
Perform the circuit three times
Since Bulletprooftiger has posted ‘his’ lactate circuits (looks like a lift from CT’s article, mate!) here’s mine:
WORKOUT 1(performed as a circuit; no rest betwen exercises; 90secs bewteen circuits; performed 4-5 times)
A1) Bulgarian split squat - 15 reps
A2) Push up - 17 reps
A3) High pull - 15 reps
A4) Step up - 15 reps
A5) Lying DB row - 14 reps
WORKOUT 2 (performed as workout 1; 4 times)
A1) DB Lunge - 15 reps
A2) Lat pulldown - 15 reps
A3) Flat DB Bench - 15 reps
A4) Deadlift - 15 reps
A5) Compound row - 12 reps
A6) Push press - 12 reps
Lactate sessions performed 2-3 times per week alternating between 1 and 2 followed by steady state cardio. Currently at 15 mins jogging but building up time.
My tip is experiment with hybrid and major compound lifts, e.g. push press, high pull. I get great lactate burn in the legs with these as a result of the previous direct leg work.