Articles from January 2019
Do one set each of these compound exercises - that's a circuitBench press (isolateral - independent arms)Squat and/or lungeWide grip barbell rowSquat or lungeClose grip pull-downDo 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 circu..
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