After reading coach Christian Thibaudeau’s article “Destroying Fat - War Room Strategies to Maximize Fat Loss” I’ve tried to design a Lactate-inducing workout following the template:
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 (or as little as possible). 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 (or as little as possible). 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
Here’s what I came up with:
A1. Incline DB Bench Press
A2. DB Lunge
A3. BB Bent-over-Row
A4. DB Straight-back Straight-leg Deadlift
A5. Hanging Leg-Hip Raises
B1. BB Upright Row
B2. DB Squat
B3. Rear Pull Up
B4. Leg Curl
B5. Cable seated Crunch
optional
C1. DB Curl
C2. DB single leg calf raise
C3. DB Lying Triceps Extensions
C4. DB Side Bends
C5. DB Lying Rear Deltoid Row
Now, the problem is that I don’t know if exercise selection and/or order is very good. can some one give me some feedback on this?
tnx