Do one set each of these compound exercises - that's a circuit
- Bench press (isolateral - independent arms)
- Squat and/or lunge
- Wide grip barbell row
- Squat or lunge
- Close grip pull-down
Do 12 reps per set. Find a resistance level which lets you do 12 high-quality reps. Take about 5 secs per rep. Go faster on the stress end of the rep, longer on the relax end. Take 30-60 seconds between sets. You'll need it to change position and weights.
That 5 sets is a Circuit. It should take around 8 minutes with changes and breaks. Now, do three circuits. Including 30-60 second breaks between circuits; it should take 24 minutes total.
Precise times aren't important. Establish a pace, a relaxed rhythm, and perform reps with high-quality form. If you're healthy and haven't trained with weights before, 60-second breaks are where to start. Too tough? Make it 90 seconds; you'll get ahead a bit later. Starting out, leave two days between sessions for a week then move to one day's rest between sessions. This plan will build strength and bring cardio benefits. After 2-4 weeks you can start to change emphasis - more reps, lighter or the same reps if you're stronger, and shorter rests will improve cardio and strength capacity. Increasing weights, longer rests, will emphasise strength more.
On a Leverage Gym, there are many other exercises to switch to for variety - see Circuit 2 below, and the overall list of Leverage Gym exercises at bottom.
Isolation exercises - those for smaller muscles, should be added to the tail of the workout. Two-three sets each
It's wise also to follow one exercise with another that rests and counters the direction of the first. For instance, follow a press with a row, or a pull-down, or an upper-body compound movement with a lower body exercise. In fact that's what's in the circuit above. Called super-setting, this balances stresses, and gives one muscle group rest while another is worked.
Incline (barbell-style) press
Squat and/or lunge
Isolateral bent over row
Squat and/or lunge