Now…let’s move onto Circuit Training, another type of training that is designed for muscular endurance and constitutes low weight and high repetitions. Here’s my newly designed Circuit Training over the weekend:

• Bench Press: 115 lbs.
• Squat: 95 lbs.
• Should Press: 95 lbs.
• Lunges: 95 lbs.
• One-Arm Bend-over Row: 35 lbs. dumbbell
• Calf Raise: 130 lbs. on universal machine

I finished the above exercises in the given order. I did one exercise for one set then move onto the next one, from Bench Press down to Calf Raise. I keep the repetitions at 10 for each exercise and I repeat the same order three times, like in a circuit. At the end of the workout, I also did two sets of ten Pull-Ups and one set of twenty Front-Dips. The key to an efficient and effective Circuit Training is to shorten the breaks between exercises and train with elevated heart rate at 50 to 70 % of the maximum heart rate. (Max. Heart Rate: 220 - age)

Go ahead, give it a try!