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MMA Max 05-29-2011 03:53 PM

Thoughts on this Circuit
Trying to keep my cardio sessions 20mins..My goal is to keep stacking the muscle..So I came up with this for a cardio sess while still using weight and getting abs in and Cardio..To be done right after the other for 5 sets each

1) Heavy Bag Pick up and slam - 5 sets x 10 150lb

2) Sledge Hammer to Tire - 5 sets x 25 over head swings 20lb Sledge

3) Ab wheel - 5 sets x 25 Sub anything - Sit Ups weighted, V-ups, Whatever

4) Jump Rope - 5 sets x 100 seconds

MMA Max 05-29-2011 04:57 PM


highkick09 05-29-2011 05:11 PM

heres two for ya!
Kettlebell Complex
1. one arm swing
2. one arm snatch, keep the bell over head;
3. one arm overhead squat;
4. bell back down to bottom, then one arm split snatch;
5. bell back down to bottom, then one arm clean & press

As with the barbell complex, repeat the sequence (without rest) 2-3 times with
each arm. That’s one set…and one hell of a killer set at that! Try increasing from 3

to 4 to 5 sets on subsequent workouts with a given weight before increasing your sequence reps complex, you either went too light, or you are a mutant freak!

or try dumbbells instead of
kettlebells, now a good dumbbell complex.

Dumbbell Complex
1. upright row with each arm separately, then both together;
2. front lunge with one leg, then the other;
3. back lunge with one leg, then the other;
4. curl to overhead press;
5. keep dumbbells at shoulders and squat

gaspers04 05-29-2011 06:19 PM

Looks good Max, I dig this kind of cardio.

MMA Max 05-29-2011 06:32 PM

Ya, Its fast and still heavy, So you are still using weight..5 sets will keep me from burning my muscles!

gaspers04 05-29-2011 06:33 PM


BendtheBar 05-29-2011 07:01 PM

Looks good to me Max.

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