Intense Gym Circuit Workout | Barbell and Body Weight Exercises

Hi everyone,

I think it’s important to change the way you train in the gym sometimes. It can be very tempting to stick to what you always do (which is fine if you are in the middle of a program), but for me I sometimes love being instinctive and just going a bit crazy with the amount I squeeze into one gym session.

Yesterday I ended up doing a circuit-style workout with compound lifts, followed by 30 mins steady-pace cardio (when I got to zone out and think about some stuff).  I decided, rather than complete all 3 sets of an exercise then move on to the next, I would complete Set 1 of a bunch of exercises in a row, then return to the first exercise for Set/round 2 etc.  Then I added 2 more exercises in at the end to complete my workout.  It was a little random, and I wasn’t able to film all exercises, but the video below shows the order of my workout.  It lasted about 45mins and then I did my cardio.

The Workout

I did the following (in this order):

  1. Chin-Ups x 7 reps
  2. Deadlifts: 70kg x 8 reps
  3. Front Squat: 40kg x 10 reps
  4. Chin-Ups x 7 reps
  5. Deadlifts: 80kg x 5 reps
  6. Front Squat: 50kg x 5 reps (2 more than last week)
  7. Chin-Ups x 6 reps (wanted to get 7, but stopped)
  8. Deadlifts: 90kg x 3 singles (Form not as strong at this weight – it’s been a while since I have done DLs)
  9. Front Squats: 55kg x 2 reps (not in video because people in the way)
  10. Glute Bridge: 90kg x 12 reps (not shown)
  11. Glute Bridge: 100kg x 12 reps
  12. Glute Bridge: 100kg x 12 reps
  13. Dips x 10 reps (not shown)
  14. Dips x 12 reps (surprised I managed more on my second set with only a few minutes recovery 😀 )

You can see that I did quite a lot! When I get fired up, I just keep on going.

How I chose my reps: I basically went to just below failure, which is why the reps seem a bit random. I know how much to push myself in most exercises. I am still being careful with my front squats, but I did notice some improvement. I was disappointed with my deadlifts, but I can’t expect to improve at everything all the time.  I will do this same workout next week and see if I improve any further.

On another day you could try the following:

  1. Front Loaded Reverse Lunges
  2. RDLs / Good-Mornings
  3. Push Ups / Bench Press / Barbell Military Press / Push Press
  4. Seated Cable Rows / Barbell Bent Over Rows
  5. Hanging Leg Raises / Barbell Roll-Outs
  6. Some Glute Bridges (I see these as mandatory LOL)

Just some ideas.

Hope you are all having a great weekend, and I will be back soon with a new Home Workout!



  • February 26, 2012

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