J. ANDREW SOTO
C IRCUIT
STRENGTH TRAINING
The goal of this program is to get cut, so you’ll train
with full-body workouts in circuit training days, thus
you’ll maximize fat loss.
The order of exercises will be as the following:
FULL BODY
ABDOMINALS
BACK
THIGHS
CHEST
SHOULDERS
TRICEPS
BICEPS
FOREARMS
NECK
CALVES
PULLING (LATS)
1.- Bent-over row
2.- One-arm dumbbel row
3.- Any variation on the rows
1.- Pull-ups
2.- Chin-ups
3.- Pull-downs
LOWER BODY
1.- Deadlifts
2.- Romanian deadlift
3.- Lunges
4.- Bulgarian split squat
PLYOMETRIC EXERCISES FOR
EXPLOSIVE POWER
LOWER BODY PLYOMETRICS
UPPER BODY
1.- Handstand
2.- Static chin-up
3.- Static bicep curl
4.- Static shrug
5.- Pull-up
6.- One-arm dumbbell row
7.- T-bar row
8.- Bent-over row
9.- Close-grip chin-up
1.- Burpees
2.- Air burpees
3.- Lateral burpees
4.- Incline burpees
5.- Wall burpees
6.- Squat & pull-up
7.- Lunge & pull-up
UPPER BODY
1.- Push-ups
2.- Close-grip push-ups
3.- Wide-grip push-ups
4.- Elevated feet push-ups
5.- Handstand push-ups
6.- Divebomber push-ups
7.- Spiderman push-ups
8.- Walking push-ups
9.- Pull-ups
10.- Wide-grip pull-ups
11.-Side-to-side pull-ups
13.- One-arm pull-ups
14.- Chin-ups
15.- Close-grip chin-ups
16.- Bench dips
17.- Ring dips (chest version)
LOWER BODY
1.- Squats
2.- Lunges
3.- Bulgarian split squats
4.- Split squat
5.- Swiss-ball wall squat
6.- One-legged squats
7.- Lying hip extension
8.- Swiss-ball leg curls
EXERCISES SETS REPS MUSCLES EQUIPMENT
WORKED
1.- Burpees 2 10 Full body Bodyweight
2.- Squat & 2 8 Full body Dumbbells
press 2 6 Full body Barbell
3.- Clean & 2 8 Abdominals Swiss ball
press 2 10 Glutes & Hams Dumbbells
4.- SB pass 2 10 Chest & Triceps Bodyweight
5.- Lunges 2 8 Upper back Barbell
6.- Push-ups 2 10 Lower back & Barbell
7.- Bent-over 2 8 hams Bodyweight
row Triceps
8.- Deadlifts 2 8 Dumbbells
9.- Close-grip Biceps
push-ups
10.- Biceps curl
THE WORKOUT ROUTINES
CIRCUIT TRAINING ROUTINES
WORKOUT # 1
WORKOUT # 1
WORKOUT # 2
EXERCISE SETS REPS MUSCLES EQUIPMENT
WORKED
A1) Power overs 3 12 Upper body Medicine ball
A2) Jump squats 3 18 Lower body Bodyweight
A3) Leaping push- 3 12 Upper body Medicine ball
up 3 16 Lower body Bodyweight
A4) Split pike
jumps 3 6 Upper body Chin up bar
* Rest briefly and repeat 3 18 Lower body Bodyweight
B1) Chin-ups 3 12 Upper body Bodyweight
B2) Lateral jumps
B3) Divebomber 3 18 Lower body Bodyweight
push-ups
B4) Tuck jumps
* Rest briefly and repeat
WORKOUT #1
EXERCISE SETS REPS ABILITY EQUIPMENT