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The Power Circuit Part 3: Upper Body Specialization

In this third part of a four-part series of posts will take a look at another good example of Power Circuit training. This time focusing on an upper body specialization

The Power Circuit is a series of 6-8 exercises performed for a total of 3 to 5 circuits.

What you do is go through the exercises doing one set of each and when you get to the end, rest very briefly and move on to the next circuit, performing the exercises again until you go through those 3 to 5 circuits.

It’s great for building muscle and developing excellent cardiovascular conditioning. The key is to keep rest as minimal as possible. No more than enough time to change the weights and that’s all.

Warm up with some light cardio before jumping headlong into the Power Circuit. Use 50-75% of your max weight for the first two circuits and then as much as you can handle for the last 1 to 3 sets.

Power Circuit Training: Upper Body Specialization

Curls 8-10 reps
Overhead Press 8-10 reps
Rows 8-10 reps
Chins 8-10 reps
Dips 8-1o reps
Leg Raises 25 reps

Notes: Do the exercises in the exact order for 3-5 circuits. Rest minimally between circuits and exercises. The idea is to not only build your muscles, but your endurance as well. Perform this circuit, along with a lower body specialization circuit 2-3 days a week. Eat right, get adequate rest, and drink lots of water. Train hard and heavy with max intensity and you can’t go wrong.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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