Fitness Center Circuit Workout

Weight Machine Circuit Gym
Workout
Upper Body
1. Chest Press
2. Seated Row
3. Overhead Press
4. Lat Pull Down
5. Bicep Curl
6. Triceps Extension
Lower Body
7. Leg Extension
8. Leg Curl
9. Inside Thigh (Adduction Machine)
10. Outside Thigh (Abduction Machine)
11. Leg Press
12. Calf Raise

Break the upper and lower body circuits into two different
workouts done on two different days. It works really well
to train the upper body while the lower body is still sore,
and vice versa.
Example Workout Program:
Monday: Lower Body Circuit
Tuesday: Upper Body Circuit
Wednesday: Rest or Cardio &
Core Exercises
Thursday: Lower Body
Friday: Upper Body
Saturday: Optional Cardio
Sunday: Rest

Reps, sets, & how to do a
weight machine circuit
The exact number of reps and sets that you do of
each exercise depends on whether you are trying to
build mass and gain strength, or tone your body.
Number of reps & sets for toning
If toning up is what you’re after, do 3-4 sets of
between 12 and 18 repetitions (you can even go
higher if you like). Whatever the number of
repetitions you complete, choose a weight that
makes it difficult for you to complete the last 2-3
repetitions. Proper form in executing any exercise
should be a priority.
Number of reps & sets for strength
For strength, complete three sets of 6-10 reps. As is
true with toning, the last few reps when training for
this goal should feel very challenging. If you are
pursuing mass or increased strength, give perfect
form precedence; never sacrifice precision for a
higher lift weight.

Cardio and your weight machine workouts
You should ideally begin every single workout with
a bit of cardio in order to warm up your muscles.
10-15 Minutes is sufficient for prepping your
muscles for more demanding physical activity (like
the circuit training workouts above).
On the days where you only do cardio workouts,
aim for between 30 and 60 minutes of at least a
5/10 perceived exertion level. Always make sure to
stretch your muscles when you finish workouts,
especially when doing a strength training routine;
the damage caused by the ripping of the muscle
fibers can cause them to bind and tighten up.