Monday 3 September 2012

WOD : Upper Body Circuit Training

Upper Body Circuit Training 
Beginner 
Pull-Up 1 x 10 reps 
Dumbbell Chest Press 1 x 15 reps 
Rom In Machine 1 x  15 reps 
Dumbbell Shoulder Press  1 x 15 reps
Barbell Biceps Curls  1 x 12 reps
Straight Bar Cable Press Down 1 x 12 

For beginners, focus on the repetition and it is okay to perform it with lighter weight.

Advanced 
Pull-Up 1 x 12 reps 
Dumbbell Chest Press 1 x 25 - 15 reps 
Rom In Machine 1 x  25 - 15reps 
Dumbbell Shoulder Press  1 x 20 - 15 reps
Barbell Biceps Curls  1 x 15 - 10 reps
 Straight Bar Cable Press Down 1 x 20 - 15 reps


For advanced, focus on contraction. Start with lower weight, higher repetitions and lower the repetitions as the weight increases every sets.

Challenge yourself by minimizing your rest time. 

Never Give Up. Never Give In. Never Back Down. 
Where Champions Are Made.

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