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THE WORKOUT

TNT Circuit Training

Circuit Training involves performing a series of exercises one after the other, with minimal rest in between. You complete each exercise for a specific number of repetitions before moving on to the next exercise in that circuit. The circuit is complete when you finish the number of sets for each exercise. Complete all the prescribed sets in Circuit A before moving on to Circuit B.

Warm Up Notes

Choose a weight that is approximately 50% of your target goal weight. For example, if your goal weight is 100 lbs, use 50 lbs for the recommended number of reps. For your second warm up set, choose a weight that is approximately 75% of your target weight. And if you need a third warm up set, add 5 lbs to 10 lbs to your previous set weight.

Warm up sets do not count as work sets. 

DAY 1 CIRCUIT

Warm Up Sets

Warm Up Exercise
Sets
Reps
Rest
Dumbbell Bench Press (50%, of target)
2
10
60 sec
Dumbbell Single Arm Row
2
6
60 sec
Exercise
Sets
Reps
Rest
A1
Dumbbell Bench Press
3
10 - 15
60 sec
A2
Dumbbell Single Arm Bent Over Row
3
10 - 15 reps per arm
90 sec

REST 3 minutes before starting circuit B

Exercise
Sets
Reps
Rest
B1
Dumbbell Deadlift
3
8 - 12
60 sec
B2
Cross Body Dumbbell Front Raises
3
8 - 12 per side
60 sec
B3
Dumbbell Bicep Curl 1 1/2
3
8 - 12
90 sec

REST 3 minutes before starting circuit C

Exercise
Sets
Reps
Rest
D
Reverse Sit Up
2
Max Reps
30 sec

DAY 2 CIRCUIT

Warm Up Sets

Warm Up Exercise
Sets
Reps
Rest
Dumbbell Incline Bench Press (start at 50% of target weight)
2
10
60 sec
Lat Machine Wide Grip Row**
2
6
60 sec
Exercise
Sets
Reps
Rest
A1
Incline Dumbbell Bench Press (70% of 1RM)
3
10 - 15
60 sec
A2
Lat Machine Wide Grip Row**
3
10 - 15
90 sec

REST 3 minutes before starting circuit B

Exercise
Sets
Reps
Rest
B1
Dumbbell Crush Raise
3
8 - 12
60 sec
B2
Bent Over Dumbbell Reverse Fly
3
8 - 12
90 sec

REST 3 minutes before starting circuit C

Exercise
Sets
Reps
Rest
C1
Dumbbell Goblet Squat
3
8 - 12
60 sec
C2
Dumbbell Skull Crusher
3
8 - 12
90 sec

REST 3 minutes before starting circuit C

Exercise
Sets
Reps
Rest
D
Decline Bench Sit Up
2
Max
30 sec

**SUBSTITUTIONS

Barbell Inverted Row or Ring Row are suitable options

DAY 3 CIRCUIT

Warm Up

Warm Up Exercise
Sets
Reps
Rest
Dumbbell Incline Bench Press (50%, of target)
2
10
60 sec
Lat Machine Wide Grip Row
2
6
60 sec
Exercise
Sets
Reps
Rest
A1
Dumbbell Bench Split Press
3
8 - 12
60 sec
A2
Bent-Over Dumbbell Row
3
8 - 12
90 sec

REST 3 minutes before starting circuit A

Exercise
Sets
Reps
Rest
B1
Seated Arnold Press
3
8 - 12
60 sec
B2
Dumbbell Bulgarian Split Squat**
3
8 - 10 per leg
90 sec

REST 3 minutes before starting circuit C

Exercise
Sets
Reps
Rest
C1
Dumbbell Hammer Bicep Curl
3
12 - 15
60 sec
C2
Dumbbell Shrug
3
Max
90 sec

REST 3 minutes before starting final circuit

Exercise
Sets
Reps
Rest
D
Elevated Crunch
2
Max
30 sec

**SUBSTITUTIONS

Start with bodyweight and add dumbbells when you become stronger