Im looking for a circuit routine that will work chest, arms, legs, back... everything from little to big. like 3-5 days a week with cardio.

Need a good routine, and for ur time if you wish I could even paypal u a couple bucks if u want.


Thanks guys

Well.. Need to know a bunch of stuff... like equipment that you have access to, how much time you have to exercise, any previous injuries/limitations, what your goals are, current condition (weight, height, etc...), would you be interested in purchasing a couple pieces of 'cheap' equipment, etc...

If you'd like, feel free to private message me and I'll help ya out...

ok heres some of the info then:

injuries, none...
equiptment, pretty much everything... its a very very nice college gym so everything is available.

ive been lifting specific groups for 6 solid months now, im at 5'10" 220 about 15% body fat.

my goals: 200 lbs. 9% body fat. id like to get there in say 6 weeks or so. which i am determined to do so im positive its attainable, but id like to switch my routine up to circuits.

also, hiit would be nice to throw in for cardio. so guys work ur magic. im good at doing the routines, im bad at coming up with them on my own.

bump for some help!!! looking to restart this on monday!

What days do you have available to access the Welness Center (or whatever they call it at your university) and do they have a football field at the university you can get onto when the football team is not working?

yeah football field is available... however here in ny november is getting pretty chilly and should see snow anyday now...


i can get to the gym everyday after class so from 230-9pm
weekends they are open 12-6

Go here, figure out your calorie needs--->http://www.leehayward.com/calorie_calculator.htm

do the 5X5 program here (it explains it completely)--->
http://forum.mesomorphosis.com/showt...hp?t=134233013

Start your cardio like this-
As long as weather permits, hit the field:
400 yard jog warm up
5X100 yard sprint, 90 seconds rest between each sprint interval
4X60 yard sprint, 80 yard semi-fast jog, 60 yard sprint, 90 sec RI
400 yard jog cool down
(Adjust to conditioning level)

Second cardio day (on tredmill)
5-minute warm-up followed by 7 sets of the following:
60 seconds at 11mph
180 seconds at 5.5 mph
(adjust to conditioning level)

Third cardio day
45 minutes at 75% of max target heart rate (220-age) on elliptical trainer, rower, tredmill...whatever.

The first, second, and third cardio days are in no particular order.

Take one day off to do nothing.

alright that looks like a good cardio routine until it gets cold...

now my goal is to lose 20 lbs in 6 weeks, thats 3.3lbs per week. which according to that site i cut my calories down from 3395.15/week to 1745.15 a week (which on paper seems alot) but when i diet i normally focus on 1500-2000 calorie intake containing like 60%-40% carbs to protein.


i just need a good circuit training. thanks dex for pm. i will need to look up a few of the exercises that im unsure about. but i will make sure to pm u back what ones im unsure about.

also... after the 20 lbs i am planning to maintain and work more on body fat % than anything... so any info/criticism is more than welcome

My criticism is that 3.3 pounds weight loss a week is to much. I'd shoot for 2 pounds simply because of the severity of having to cut calories can lead to metabolism shut down and the body can actually start to store your intake as fat rather than what you are trying to accomplish.

alright ill look to extend my goal a little bit or so to keep metabolism healthier.

Whats wrpng with the cold :P a little cold is good for you!

well its not the cold, its the fact that they dont uncover snow, and it usually is locked in during the winter.

running in cold weather is great

Do you know what suicides are???

There wkd on a football field. Start on the touch line and sprint to 10 yards, fast walk back to touch, Then spring to 20+walk back, 30... etc... Its a killer.