This routine focuses on singles; i.e one-rep lifts, in a circuit type training program.
The circuit is four times through with the weight increasing to your max lift on the fourth one. Make sure you’re in decent shape and warm up properly before trying this routine.
The program will not only build your muscles, it will get you in cardiovascular shape as well. Better than riding a bike or walking a damn treadmill for hours.
When starting out do this routine twice a week, unless you feel in good enough shape, then you can up it to three times per week. Start out with a weight that’s about 75-80% of your max in the first circuit and work up to max lifts in the fourth.
The Singles Game
Workout A
Overhead Press
Bent Over Rows
Squats
Front Squats
Workout B
Bench Press
Pulldowns
Shrugs
Deadlifts
Notes: Complete all four exercises and that’s a circuit, add weight, and continue. There should be minimal rest between lifts and only a minute or two between circuits. As always, increase poundages whenever possible, eat right, get adequate rest, and drink lots of water. Train hard and heavy and you can’t go wrong.
Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.
