Three Month Circuit Training Workout Program

One of the first options when you are a beginner are the circuit workouts. It is so popular within the beginner fitness enthusiasts that in some amateur fitness communities every beginner workout program is incorrectly called a circuit workout program. In this post I'll be introducing two workout programs fit for amateurs and for people that have just joined the gym.

Objectives and Context

• The training schedule for the first few months of training of amateur athletes, but can be used by former athletes and fitness enthusiasts, returning after a long period without strength training.
• The program is designed so that it covers all the major muscle groups.
• It is divided into two different workouts to avoid monotony and provides opportunity to learn more than the basic fitness exercises.
• Quite a few of them are on machines, which is an advantage for beginners who lack physical development.

Workout A

1.  Dead lilt with dumbbells
2.  Seated Barbell Military Press
3.  Shoulder width grip pull-downs
4.  Machine Bench Press
5.  Bodyweight Rows
6.  Close Grip Bench Press
7.  Barbell Curls
8.  Leg Press
9.  Calf Raises
10.  Hyper extensions(Back Extension) 
11.  Vertical Legs-Hip Raise

Replace 3 exercises with their shoulder width variations if you can complete the required number of repetitions.

Rest:

• A minute and a half after exercises 1 and 2;
• 2-7 minutes after an exercise;
• Half a minute after exercises 7-10;
• 2 minutes after exercise 11 (before the circuit round).

Workout B

1.  Dumbbell Squats
2.  Barbell Bench Press
3.  Wide Grip Pull Downs
4.  Hybrid:one repetition of a Dumbbell Side Lateral Raise, and one repetition of a Dumbbell Front  Raise
5.  Cable Seated Row
6.  Triceps Bench Dips
7.  Dumbbell Biceps Curls
8.  Leg Curls
9.  Calf Raises
10.  Hyper extensions 
11.  Crunches

Replace exercise 3 with wide grip pull ups and exercise 6 with triceps dips if you can the required number of repetitions.

Rest:

• A minute and a half after exercises 1 and 2;
• 2-7 minutes after an exercise;
• Half a minute after exercises 7-10;
• 2 minutes after exercise 11 (before the next circuit).

Recommendations

• Repetition range should be from 8-10. Choose a weight that will allow you do perform an additional  11th repetition with good form.
• Remember that one of your main goals of this stage is safety and proper form of the exercises.
• Alternate Workout A Workout B with three times a week.
• Be on the workout plan for three months, in the first two perform two full circuits, and the last month - three circuits.
• It is recommended that athlete is under the guidance of a qualified fitness instructor or personal trainer to help learn proper technique and safe performance.
• The first exercise - Squats and Dead Lift are the most difficult to master form-wise, but basic and mandatory for your continued preoccupation with weight training.
• Pay special attention to them, start off with light weight so you can learn the proper movement and after you feel confident in your form proceed with heavier weights.It takes 500 repetitions to learn a new movement but it takes 5000 to unlearn a wrong one.

(sources:bb-team.bg)
(picture:twitter.com)