CIRCUIT TRAINING
Shoulder Circuit
Rounds: 4
EXERCISE
REPS TEMPO REST*
Side Lateral Raise 8 4010 30
Dumbbell Front Raise 8 4010 30
Seated Bentover Dumbbell Raise 8 4010 30
* In seconds; rest 30 seconds between rounds.
“If you’re having trouble adding size to your
shoulders, I’d suggest giving this routine a try.”
SALADINO SAYS:
Bi’s & Tri’s Antagonist Circuit
Time: 20 minutes*
EXERCISE REPS
Barbell Curl 8-10
Close-grip Bench Press 8-10
High-pulley Cable Curl 8-10
Rope Pushdown 8-10
* Take minimal rest between exercises.
“If you’re able to keep moving for 20 straight
minutes without rest you’ll get a tremendous pump.”
SALADINO SAYS:
Abs Circuit
Rounds: 4-5*
EXERCISE
REPS
Hanging Leg Raise 10
Ab Wheel 10
Landmine 10
Cable Crunch 10
* No rest between exercises; rest 15 seconds between rounds.
SALADINO SAYS:
“Aim to keep going until you hit the 15- to
20-minute mark.”
DUMBBELL FRONT RAISE
Metabolic Circuit
Rounds: 5*
Don’t use momentum by adding a bounce at the
bottom of a rep. Instead, execute each rep with
your arms straight and elbows fully extended.
When the dumbbells reach shoulder height, return
them to the start position.
EXERCISE REPS Battling Ropes 20 sec. on / 20 sec. off Sled Push 50 yards / 20 sec. off Airdyne Bike 20 sec. on / 20 sec. off Sprint 20 sec. on / 20 sec. off BATTLE ROPES
Bear Crawl 20 sec. on / 20 sec. off Hold a rope in each hand and sink into a squat
position. Alternate moving one arm to your
shoulder