Page 76 - Muscle & Fitness (February 2020)

CIRCUIT TRAINING DAY 2

1A DEADLIFT TO TOE SHRUG

SETS: 4 REPS: 8 REST: 0 SEC.

Stand with feet hip-width apart
and bend your hips back. Grasp
the bar just outside your knees

and, keeping your lower back
in its natural arch, drive your
heels into the floor to lift. Come
up explosively, so that you’re
standing on the balls of your feet
at the top of the movement and
shrugging your shoulders.

1B JUMP ROPE

SETS: 4 REPS: 50 JUMPS REST: 0 SEC.

See directions in Day 1.

1C INCLINE DUMBBELL

BENCH PRESS

SETS: 2 REPS: 8 REST: 0 SEC.

Set an adjustable bench to a 30-
to 45-degree angle and lie back

against it with a dumbbell in
each hand. Press the dumbbells
from chest level to straight over-
head. Perform the incline press
for the first 2 sets of the circuit;
do the dumbbell bench press for 2A JERK PRESS 2B JUMP ROPE
the last 2 sets.
SETS: 3 REPS: 10 REST: 0 SEC. SETS: 3 REPS: 50 JUMPS REST: 0 SEC.
1D DUMBBELL Place the barbell on a rack set to

shoulder height. Grasp the bar 2C LEG CURL
BENCH PRESS with hands outside shoulder

width and take it out of the rack. SETS: 3 REPS: 12 REST: 60 SEC.

SETS: 2 REPS: 8 REST: 60 SEC. Split your stance so one leg is
forward and the other trails. Lie down on a leg curl machine
Perform as you did the incline Press the bar overhead. and line your knees up with its
press but flatten the bench. axis of rotation. Hook your feet
Do this for the last 2 sets of the under the ankle pad and curl
circuit only. your heels up. Avoid extending

your lower back. Hold at the top
for a second.

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