Circuit Protocol

Circuit Protocol

Sample Circuits to use to change up the variation and effectiveness of your workout program. Remember to change up your workout protocols every 2-3 months.

Same Bicep/Back/Core Circuit Protocol:

1A Bicep Curl

1B 1 Arm Bend Over Dumbbell Row

1C Crunches

2A Incline Bicep Curl

2B Lower Back Machine Cable Row

2C Weighted Crunches

3A Preacher Curls

3B Horizontal Pull-ups

3C Vertical Leg Lifts

4A Hammer Curls

4B High Row

4C Back Extensions

5A 1 Arm Barbell Single Curl

5B Wide Grip Pushups

5C Bicycle Kicks (Double Time last 20 seconds