Saturday, 9 January 2010

Heavy Weights Circuit: A Lot of Volume in 24 Minutes

Location: My New House
Date: 6th January

this list x 3, no rest except to change weights.

10 Dumbbell Bench Press
10 Single-Arm Dumbbell Bent-Over Rows
10 Dumbbell Shoulder Press (seated)
10 Romanian Deadlift (with dumbbells)
10 Bicep Curls (with dumbbells)
10 Swiss Ball Squats (still doing these to protect the knee)
10 Ab rollouts from knees (with dumbbells)

Total workout time: 24 minutes

Post-workout nutrition: this, 25 minutes later.

I've documented this sort of routine before:

Compressed Volume, Upper Body Focus and Compressed Volume, Back Focus

It's a good way to do a lot of sets on multiple body parts without spending a long time in the gym. By rotating the exercises you allow different body parts to rest. It also gets you fit because there is no real rest except that required to change weights or move to another spot.